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Alex Esposito

Tyler Lowry

Richard Huff

Cheryl Woodcock

Giancarlo Furgiuele

Contents

[edit] Questions to ask at first consultation

1. History of past injuries, as well as any current medical conditions, allergies etc. Have you ever visited a PT or doctor regarding an injury.

2. Goals, and areas you wish to improve on. What you wish to gain from this exercise program

3. Diet, body type, gender, weight, height, age

4. Common daily activities (ie. walking a dog or to work, playing with children etc.)

5. Job duties, descripton of common actions during work. Schedule and available time to commit to the exercise program.

6. Do you like exercising, do you have any preferences, is there anything that holds you back or keeps you from being active?

7. Support system, is there other people to work out with, and keep commitment and motviation high.

8. Past experience with working out, past sporting exp. familiarization of various exercises, exp within a gym setting. Available equipment at home.

9. Do you smoke?

10. Emergency contact info.

[edit] First meeting with client

Members present: Alex, Tyler, Richard, Cheryl, Giancarlo

Date: September 29, 2011

- major injury in 2005: fell on ice and injured right shoulder

  • major impingement
  • problems with rotator cuff
  • arthritis

- plantar fasciatis in right foot

- broken right foot in 1991: metatarsal, 3 toes

- surgeries:

  • appendix removed
  • plastic surgery on face for scar removal

- serious car accident in April 2011

  • has spoken to a chiropractor
  • sees a massage therapist once every 3 weeks
  • suffered post traumatic stress, still has lingering effects
  • neck pain, lower back pain

- would like to improve on pushups

  • she is currently being held back by her shoulder impingement

- does not enjoy working on her core but would like to improve in this area

- diet:

  • 4-5 meals/day
  • likes to eat healthy
  • no drugs or alcohol

- body type: mesomorph

- gender: female

- weight: 122lbs

- height: 5'2

- age: 41

- long drives 3 days/week for school in Toronto, takes a break halfway through to try and prevent stiffness

- studying for school consistently bugs her neck (4-5 hours reading daily)

- family members: 13 yr old daughter, 17 yr old son, husband

- prefers to workout on her own; no workout buddies

- past athletics:

  • long distance swimmer
  • cross country skier
  • has ran numerous half marathons

- comes from a competetive background, no longer enjoys that sense of competition

- current workout regimes:

  • yoga: 1 1/2 hour session once a week
  • muscle strength and endurance: 50 minute session once a week
  • meditation class once a week
  • runs on her own: 5km in 30 minutes *feels lower back pain 10 minutes into run*

- has seen 2 personal trainers in the past

  • learned that she needs constant positivity from her trainer to provide motivation
  • realizes that lunges are something she does NOT want in her workout routine: pain in knees

[edit] Tests

- Muscle screen (everything)

- MMT for differences

- Goniometry -- shoulders, knees, hip, ankle

- Sit and reach

- Situp test

- Pushup test

- Posture Assessment

- Gait Assessment

Par Q
Par Q

[edit] Results

Members present: Everyone

Date: October 6, 2011


PUSHUP TEST: 18, stopped at 30 seconds due to pain


SITUP TEST: 37


ROCKPORT WALK TEST:

  • completed in 14 min 45 sec
  • heart rate: 120 bpm
  • estimated VO2: 40.638
  • rating: excellent


SIT AND REACH TEST:

  • 39.5 cm
  • rating: superior

- NOTE: pain and clicking/ popping in right shoulder during sit and reach


GAIT ASSESSMENT

Summary

  • arch in feet
  • feet pointed outward
  • left hip slightly higher
  • right shoulder pushed forward during arm swing
  • pronation when running (stated by the client)

Results

  • Unequal arm swing
  • Trunk forward flexed
  • Slight anterior tilt of the pelvis
  • Ples cavus in both feet


POSTURE ASSESSMENT

Frontal view

  • left shoulder slightly higher than the right

Saggital

  • left hip forward rotated
  • overall posture was correct, minimal deficiencies


GONIOMETRY

  • no significant differences in any joint action other than the following:

Shoulder

  • hyperextension: L(0-43) R(0-24)
  • abduction: L(0-162) R(0-124) *burn in deep posterior shoulder tissue
  • medial rotation: L(0-43) R(0-17)
  • lateral rotation: L(0-62) R(0-60)
  • horizontal abduction: L(0-12) R(0-11) *normal range is (0-30)

Hip

  • medial rotation: L(0-23) R(0-31) *normal range is (0-45)
  • lateral rotation: L(0-34) R(0-32) *normal range is (0-45)

Knee

  • flexion: L(0-129) R(0-115) *client stated right knee felt more tense
  • extension: L(129-0) R(115-0)

Ankle

  • inversion: L(0-13) R(0-17) *normal range is (0-30)
  • eversion: L(0-15) R(0-15) *normal range is (0-25)


MUSCLE SCREEN

- no significant weakenesses other than the following:

  • shoulder flexors, scapular upward rotators
  • shoulder extensors, scapular downward rotators
  • latissimus dorsi triceps: slight pain in right shoulder when depressing scapulae by lifting buttocks off ground, no pain when performing movement while sitting in a chair
  • elbow, shoulder extensors: left arm significantly stronger
  • hip, back, neck and shoulder extensors: tight lower back, harder to perform movement when arms are extended
  • gastrocnemius, soleus: client has to consciously think about performing movement on her right foot

MANUAL MUSCLE TEST

  • shoulder flexors- 4
  • shoulder extensors- 4
  • shoulder hyperextension- 4

[edit] Workout Plan

Stretching Program: Image:Kims stretching program.pdf

Upper Body Exercises: Image:Upper Body Exercises for Kim.pdf

Lower Body Exercises: Image:Lower body exercises for Kim.pdf

Abdominal Exercises: Image:Ab Exercises for Kim.pdf


[edit] Week One

[edit] Tuesday

October 17

Duration: 1 hour

Members present: Richard, Cheryl

Location: The Zone


Warm up

  • elliptical 10 minutes


Stretches (by the track) approx. 8 minutes

  • posterior capsular stretch: horizontal adduction, dynamic; 10 each arm
  • inferior capsular stretch: hold the arm over the head with elbow flexed, use opposite hand to assist in stretching; dynamic; 10 each arm
  • medial and lateral rotators: using a towel pull shoulder into medial and lateral rotation; dynamic; 10 each arm
  • anterior and posterior capsular stretch/biceps stretch: hands on a railing squat down and lean forward; dynamic; 25 seconds
  • chest stretch; dynamic; 30 seconds
  • quad stretch: 15 seconds each leg
  • leg kicks; dynamic: 10 kicks each leg
  • hamstring walkout; dynamic: 10 each leg
  • calf stretch: 15 seconds each leg
  • groin stretch; dynamic; 30 seconds


Exercises approx. 40 minutes

  • medicine ball squats (10 pound ball?), 10-12 reps, 3 sets
  • standing kick backs (?), machine; 10-12 reps, 3 sets
  • lat pulldowns (50 pounds?) 8-12 reps, 3 sets
  • bench flys (12 pound dumbbells) 8-12 reps, 3 sets
  • external and internal rotation on the cables (?), 8-12 reps, 2 sets alternate between external and internal
  • abdominals

- crunches, 25

- heel taps, 25

- leg raises, resisted (throw the legs), if too difficult just do normal leg raises, 25

- heel strikes, 15

  • break between each exercise for 15-30 seconds, after each cycle ab stretches for 60-90 seconds; complete 2 full cycles


Cool down

  • all stretches from warmup as static


NOTES

  • sore ribs on left side: popped it out and had it reset by chiropractor that morning
  • elliptical: crossramp 10, resistance 3
  • likes the dynamic stretches
  • stretching medial and lateral rotators: liked this but it caused slight pain
  • rib injury caused major changes in planned program
  • medicine ball squats: 4 lb yellow ball, don't use ball next time
  • standing kickbacks: 20 lbs, left side weaker, 1st set 12 reps @10 lbs, 2 sets 10 reps@20 lbs
  • lat pulldowns: tried 5 reps @20 lbs, too sore because of ribs
  • bench flys & external and internal rotation on cables: cancelled because of sore ribs
  • added bicep curls and tricep kickbacks instead (biceps:12x3x8lbs, triceps:12x3x5lbs): would like to try Supersetting this
  • would like to work on triceps more
  • abdominals: heel taps hurt because lack of neck support, watch her form during heel strikes
  • does not need as much rest as we planned for stretching and resting between ab exercises and full cycles
  • likes PNF stretching: did PNF for pecs, hamstrings, biceps


[edit] Thursday

October 20

Duration: 1 hour

Members present: Alex, Tyler, Giancarlo

Location: The Zone


Warm up

  • bicycle (downstairs) 10 minutes


Stretches (by the track)

  • posterior capsular stretch: horizontal adduction, dynamic; 10 each arm
  • inferior capsular stretch: hold the arm over the head with elbow flexed, use opposite hand to assist in stretching; dynamic; 10 each arm
  • medial and lateral rotators: using a towel pull shoulder into medial and lateral rotation; dynamic; 10 each arm
  • anterior and posterior capsular stretch/biceps stretch: hands on a railing squat down and lean forward; dynamic; 25 seconds
  • chest stretch; dynamic; 30 seconds
  • quad stretch: 15 seconds each leg
  • leg kicks; dynamic: 10 kicks each leg
  • hamstring walkout; dynamic: 10 each leg
  • calf stretch: 15 seconds each leg
  • groin stretch; dynamic; 30 seconds


Exercises

  • abductors, adductors (?), 10-12 reps, 3 sets
  • flexors, extensors (?), 10-12 reps, 3 sets
  • lateral raises (8 pound dumbbells), 8-12 reps, 3 sets
  • frontal raises (8 pound dumbbells, maybe 5?), 8-12 reps, 3 sets
  • tricep kickbacks (10 pound dumbbells), 8-12 reps, 3 sets
  • pushups, 10 reps, 3 sets
  • abdominals

- Russian twists, 25

- crunches with legs up, 25

- lift and reach, 25

- bicycle, 25

  • break between each exercise for 15-30 seconds, after each cycle ab stretches for 60-90 seconds; complete 2 full cycles


Cool down

  • all stretches from warmup as static


NOTES

  • ribs are okay
  • shoulder still burns a little bit from Tuesday
  • bike (downstairs): level 8, moderate intensity
  • stretching: slight pain in right shoulder during horizontal adduction, added dynamic leg swings (forwards-backwards, medial-lateral)
  • abductors, adductors: 12 reps @40lbs 3 sets
  • flexors, extensors: 12 reps @30lbs 3 sets SUPERSET
  • lateral raises: 3lbs, 10-12-10 reps 3 sets, fatigue in right shoulder
  • frontal raises: 8lbs, 12 reps 3 sets, doesnt hurt as much as lateral
  • cut out tricep kickbacks because she ended up doing them on Tuesday
  • pushup ladder (she does one, partner does one, she does two, partner does two; stay in position during break)x2
  • abdominals: russian twists didnt bother neck even though its unsupported, hands were pulling neck a little bit during crunches with legs up, had trouble doing lift and reach
  • skipped cool down because she goes straight to yoga

[edit] Week Two

[edit] Tuesday

October 25

Duration: 1 hour

Members present: Richard, Cheryl

Location: The Zone


Warm up

  • elliptical 10 minutes


Stretches (by the track) approx. 8 minutes

  • posterior capsular stretch: horizontal adduction, dynamic; 10 each arm
  • inferior capsular stretch: hold the arm over the head with elbow flexed, use opposite hand to assist in stretching; dynamic; 10 each arm
  • medial and lateral rotators: using a towel pull shoulder into medial and lateral rotation; dynamic; 10 each arm
  • anterior and posterior capsular stretch/biceps stretch: hands on a railing squat down and lean forward; dynamic; 25 seconds
  • chest stretch; dynamic; 30 seconds
  • quad stretch: 15 seconds each leg
  • leg kicks; dynamic: 10 kicks each leg
  • hamstring walkout; dynamic: 10 each leg
  • calf stretch: 15 seconds each leg
  • groin stretch; dynamic; 30 seconds


Exercises approx. 40 minutes

  • travelling squat, 10 forwards 10 back, 3 sets
  • runners, (8 pounds) 10 each leg, 3 sets
  • lat pulldowns (50 pounds?) 8-12 reps, 3 sets
  • bench flys (12 pound dumbbells) 8-12 reps, 3 sets SUPERSET with one arm rows (12 pound) 8-12 reps, 3 sets
  • external and internal rotation on the cables/bands (?), 8-12 reps, 2 sets alternate between external and internal
  • abdominals

- crunches, 25

- side plank, 30 seconds each side

- leg raises, resisted (throw the legs), if too difficult just do normal leg raises, 25

- heel strikes, 15

  • break between each exercise for 15-30 seconds, after each cycle ab stretches for 60-90 seconds; complete 2 full cycles


Cool down

  • all stretches from warmup as static


NOTES

  • warmup on cybex: 15 resistance
  • travelling squats: didn't like these
  • runners: 12 each leg, 3 sets, no rest between sets to decrease time
  • lat pulldowns: 12x3x40-40-50lbs
  • bench flys:12x3x10lbs, try bent over with bar
  • one arms rows: 12x3x12lbs
  • external and internal rotation: internal with cables @10lbs, external right shoulder @10lbs completed 5 reps then tried another 3 but switched to green resistance band where she completed 8 reps
  • abdominals: difficulty completing 25 leg raises (completed 12 then 15), difficulty with heel strikes
  • went over session time 10-15 minutes, maybe decrease amount of stretching at beginning


[edit] Thursday

October 27

Duration: 1 hour

Members present: Alex, Tyler, Giancarlo

Location: The Zone


Warm up

  • bicycle (downstairs) 10 minutes


Stretches (by the track)

  • posterior capsular stretch: horizontal adduction, dynamic; 10 each arm
  • inferior capsular stretch: hold the arm over the head with elbow flexed, use opposite hand to assist in stretching; dynamic; 10 each arm
  • medial and lateral rotators: using a towel pull shoulder into medial and lateral rotation; dynamic; 10 each arm
  • anterior and posterior capsular stretch/biceps stretch: hands on a railing squat down and lean forward; dynamic; 25 seconds
  • chest stretch; dynamic; 30 seconds
  • quad stretch: 15 seconds each leg
  • leg kicks; dynamic: 10 kicks each leg
  • hamstring walkout; dynamic: 10 each leg
  • calf stretch: 15 seconds each leg
  • groin stretch; dynamic; 30 seconds


Exercises

  • lunges with biceps 10-12 reps, 2 sets SUPERSET lunges with triceps 10-12 reps, 2 sets
  • wall sit 30 seconds, 3 times
  • lower back extensions, 8-12 reps, 3 sets
  • assisted dips 8-12 reps, 3 sets
  • assisted pull ups, 8-12 reps, 3 sets
  • push up ladder to 5, try 3 sets
  • abdominals

- Russian twists, 25

- crunches with legs up, 25

- exercise ball pass, 25

- bicycle, 25

  • break between each exercise for 15-30 seconds, after each cycle ab stretches for 60-90 seconds; complete 2 full cycles


Cool down

  • stretches on the machine
  • all stretches from warmup as static


NOTES

  • bike: level 4
  • lunges biceps and triceps superset: 3 sets instead of 2
  • assisted dips: 60lbs, last set was difficult, felt dizzy when she got off but didnt tell us till after
  • assisted chinups: hurt shoulder a little, hands closer together was harder, challenged her the most
  • pushup ladder: 1st set all four of us did it and planked in between, 2nd set was her and one other person
  • cut out lower back extensions because of time
  • abdominals: exercise ball pass was modified to just lifting the ball to her feet
  • didnt end up doing stretches on the machine

[edit] Week Three

[edit] Tuesday

November 1

Duration: 1 hour

Members present: Richard, Cheryl

Location: The Zone


Warm up

  • elliptical 10 minutes


Stretches (by the track) * posterior capsular stretch: horizontal adduction, dynamic; 10 each arm

  • inferior capsular stretch: hold the arm over the head with elbow flexed, use opposite hand to assist in stretching; dynamic; 10 each arm
  • medial and lateral rotators: using a towel pull shoulder into medial and lateral rotation; dynamic; 10 each arm
  • anterior and posterior capsular stretch/biceps stretch: hands on a railing squat down and lean forward; dynamic; 25 seconds
  • chest stretch; dynamic; 30 seconds
  • quad stretch: 15 seconds each leg
  • leg kicks; dynamic: 10 kicks each leg
  • hamstring walkout; dynamic: 10 each leg
  • calf stretch: 15 seconds each leg
  • groin stretch; dynamic; 30 seconds


Exercises

  • bent over row: 3 sets, 8-12 reps SUPERSET with dumbbell press (on bench): 3 sets, 8-12 reps
  • bicep curl: 5 sets, 5 reps SUPERSET with skull crushers: 5 sets, 5 reps
  • internal & external rotation with bands: 3 sets 8-12 reps (each)
  • frontal & lateral raises: 3 sets 8-12 reps (each)
  • abdominals

- crunches with legs up, 25

- heel strikes, 15

- leg raises, resisted (throw the legs), if too difficult just do normal leg raises, 15

- rainbows, 15

  • break between each exercise for 15-30 seconds, after each cycle ab stretches for 60-90 seconds; complete 2 full cycles


Cool down

  • all stretches from warmup as static/PNF

NOTES:

  • Bent over row: 1st two sets at 20lbs, 3rd set at 25lbs- told us after it was hurting her lower back
  • Dumbbell press on bench- used 12 lbs
  • Bicep curl and skull crusher- used 20lbs bar
  • Internal/external shoulder rotations- used green resistance bands, did 3 sets, 8 reps
  • Front/lateral raises- used 5lbs dumbbells


[edit] Thursday

November 3

Duration: 1 hour

Members present: Alex, Tyler, Giancarlo

Location: The Zone


Warm up

  • bicycle (downstairs) 10 minutes


Stretches (by the track)

  • posterior capsular stretch: horizontal adduction, dynamic; 10 each arm
  • inferior capsular stretch: hold the arm over the head with elbow flexed, use opposite hand to assist in stretching; dynamic; 10 each arm
  • medial and lateral rotators: using a towel pull shoulder into medial and lateral rotation; dynamic; 10 each arm
  • anterior and posterior capsular stretch/biceps stretch: hands on a railing squat down and lean forward; dynamic; 25 seconds
  • chest stretch; dynamic; 30 seconds
  • quad stretch: 15 seconds each leg
  • leg kicks; dynamic: 10 kicks each leg
  • hamstring walkout; dynamic: 10 each leg
  • calf stretch: 15 seconds each leg
  • groin stretch; dynamic; 30 seconds


Exercises

  • wall sit 30 seconds, 3 times
  • push up ladder to 5, 3 sets
  • leg abductors and adductors SUPERSET, 10-12 reps 3 sets
  • lower back extensions, 8-12 reps, 3 sets
  • leg flexors and extensors SUPERSET, 10-12 reps 3 sets
  • abdominals

- Russian twists, 25

- crunches with legs up, 25

- exercise ball pass, 25

- bicycle, 25

  • break between each exercise for 15-30 seconds, after each cycle ab stretches for 60-90 seconds; complete 2 full cycles


Cool down

  • stretches on the machine


NOTES

  • back sore from tuesday
  • only did one push up ladder, other 2 sets were straight 10 reps on her own, pain in shoulder
  • didn't end up supersetting leg abductors and adductors because machine was occupied
  • leg abductors and adductors: 1st set: 40lbs x 10 reps, 2nd set: 50 lbs x 10 reps, 3rd set: 60 lbs x 10 reps
  • added seated squats: 12 reps 2 sets @ 60 lbs
  • took out lower back extensions because she was sore from tuesday
  • didn't end up supersetting leg flexors and extensors
  • leg flexors and extensors: @40lbs 1st set: 12 reps, 2nd and 3rd set: 10 reps
  • got the giggles while doing the exercise ball pass

[edit] Week Four

[edit] Tuesday

November 8

Duration: 1 hour

Members present: Richard, Cheryl

Location: The Zone


Warm up

  • elliptical 10 minutes


Stretches (by the track) * posterior capsular stretch: horizontal adduction, dynamic; 10 each arm

  • inferior capsular stretch: hold the arm over the head with elbow flexed, use opposite hand to assist in stretching; dynamic; 10 each arm
  • medial and lateral rotators: using a towel pull shoulder into medial and lateral rotation; dynamic; 10 each arm
  • anterior and posterior capsular stretch/biceps stretch: hands on a railing squat down and lean forward; dynamic; 25 seconds
  • chest stretch; dynamic; 30 seconds
  • quad stretch: 15 seconds each leg
  • leg kicks; dynamic: 10 kicks each leg
  • hamstring walkout; dynamic: 10 each leg
  • calf stretch: 15 seconds each leg
  • groin stretch; dynamic; 30 seconds


Exercises

  • chest press with resistance band, 15 reps 3 sets SUPERSET with rear delt row with resistance band, 15 reps 3 sets
  • bicep curls with dumbbells 12 reps 3 sets @12 lbs SUPERSET with tricep pulldowns, 12 reps 3 sets @20 lbs
  • partner push ups, 2 sets of 10
  • abdominals

- crunches on exercise ball, 20

- russian twists with medicine ball, 15 each direction

- heel strikes, 15

- side plank raises, 15 each side

- flutter kicks, 30

  • break between each exercise for 15-30 seconds, after each cycle ab stretches for 60-90 seconds; complete 2 full cycles


Cool down

  • all stretches from warmup as static/PNF


NOTES

  • chest press and rear delt row: red resistance band
  • tricep pulldown: @15 lbs
  • crunch on exercise ball: 15 reps, likes support on her back
  • added chest stretch (lying on stomach, hands on head, pull one elbow up-contract and relax)
  • had tight groin/glut/hamstring, crossed foot over other leg- hug to chest (really liked this stretch)

[edit] Thursday

November 10

Duration: 1 hour

Members present: Alex, Tyler, Giancarlo

Location: The Zone


Warm up

  • bicycle (downstairs) 10 minutes


Stretches (by the track)

  • posterior capsular stretch: horizontal adduction, dynamic; 10 each arm
  • inferior capsular stretch: hold the arm over the head with elbow flexed, use opposite hand to assist in stretching; dynamic; 10 each arm
  • medial and lateral rotators: using a towel pull shoulder into medial and lateral rotation; dynamic; 10 each arm
  • anterior and posterior capsular stretch/biceps stretch: hands on a railing squat down and lean forward; dynamic; 25 seconds
  • chest stretch; dynamic; 30 seconds
  • quad stretch: 15 seconds each leg
  • leg kicks; dynamic: 10 kicks each leg
  • hamstring walkout; dynamic: 10 each leg
  • calf stretch: 15 seconds each leg
  • groin stretch; dynamic; 30 seconds


Exercises

  • lateral arm raises on exercise ball 10 reps 3 sets SUPERSET with frontal arm raises on exercise ball 10 reps 3 sets
  • shoulder press on exercise ball, 10 reps 3 sets
  • push ups, 10 reps 3 sets
  • hamstrings on ball, 12 reps 3 sets
  • quads on ball, 12 reps 3 sets
  • gluteal raises, 12 reps 3 sets
  • abdominals

- crunches on ball, 25

- leg lifts with ball, 10

- exercise ball pass, 20

- oblique ball touch, 20

  • break between each exercise for 15-30 seconds, after each cycle ab stretches for 60-90 seconds; complete 2 full cycles


Cool down

  • stretches on the machine


NOTES

  • lateral and frontal raises: @ 5lbs, alternated back and forth for 7 reps of each, 3 sets
  • shoulder press on ball: @ 5lbs, sore right shoulder but completed all 3 sets
  • push ups: 2 sets on ground 1 set with feet on the ball
  • added leg adductors, 30 on each leg, when crossing other leg over top her right hip was tight
  • oblique ball touch: did one set of these then changed to obliques leaning on the ball, 15 each side
  • tight during stretches

[edit] Week Five

[edit] Tuesday

November 15

Duration: 1 hour

Members present: Richard, Cheryl

Location: The Zone


Warm up

  • elliptical 10 minutes


Stretches (by the track) * posterior capsular stretch: horizontal adduction, dynamic; 10 each arm

  • inferior capsular stretch: hold the arm over the head with elbow flexed, use opposite hand to assist in stretching; dynamic; 10 each arm
  • medial and lateral rotators: using a towel pull shoulder into medial and lateral rotation; dynamic; 10 each arm
  • anterior and posterior capsular stretch/biceps stretch: hands on a railing squat down and lean forward; dynamic; 25 seconds
  • chest stretch; dynamic; 30 seconds
  • quad stretch: 15 seconds each leg
  • leg kicks; dynamic: 10 kicks each leg
  • hamstring walkout; dynamic: 10 each leg
  • calf stretch: 15 seconds each leg
  • groin stretch; dynamic; 30 seconds


Exercises

  • leg abductors and adductors with bands, 15 reps 3 sets each leg
  • hip flexors and extensors with bands, 15 reps 3 sets each leg
  • runners, 10 reps 3 sets each leg
  • squats on the bosu, 10 reps 3 sets
  • inchworm pushups on ball, 10 reps 3 sets
  • abdominals

- crunches on the ball, 25

- heel strikes, 15

- resisted leg raises (throw the legs), 25

- corkscrews, 25

  • break between each exercise for 15-30 seconds, after each cycle ab stretches for 60-90 seconds; complete 2 full cycles


Cool down

  • all stretches from warmup as static/PNF


NOTES

  • leg abductors and adductors: 10 reps, 2 sets
  • hip flexors and extensors: 10 reps, 2 sets
  • runners: @ 8lbs, pinch in left lower back when using right leg
  • squats on bosu: pinch back, STOPPED
  • didn't do the inchworm push ups on ball, ran out of time
  • she did a lot of abdominals in Maureens class the day before
  • crunches on ball: 10 reps, 15 reps
  • resisted leg raises: 15 reps, 20 reps
  • stretches: liked the glut stretches

[edit] Thursday

November 17

Duration: 1 hour

Members present: Alex, Tyler, Giancarlo

Location: The Zone


Warm up

  • bicycle (downstairs) 10 minutes


Stretches (by the track)

  • posterior capsular stretch: horizontal adduction, dynamic; 10 each arm
  • inferior capsular stretch: hold the arm over the head with elbow flexed, use opposite hand to assist in stretching; dynamic; 10 each arm
  • medial and lateral rotators: using a towel pull shoulder into medial and lateral rotation; dynamic; 10 each arm
  • anterior and posterior capsular stretch/biceps stretch: hands on a railing squat down and lean forward; dynamic; 25 seconds
  • chest stretch; dynamic; 30 seconds
  • quad stretch: 15 seconds each leg
  • leg kicks; dynamic: 10 kicks each leg
  • hamstring walkout; dynamic: 10 each leg
  • calf stretch: 15 seconds each leg
  • groin stretch; dynamic; 30 seconds


Exercises

  • biceps: 21s, 2 sets
  • skull crushers, 12 reps 3 sets
  • shoulder shrugs, 12 reps 3 sets
  • assisted pull-ups, 10 reps 3 sets
  • seated rows, 10 reps 3 sets
  • push ups, 10 reps 3 sets
  • abdominals

- Russian twists, 25

- crunches with legs up, 25

- exercise ball pass, 25

- bicycle, 25

  • break between each exercise for 15-30 seconds, after each cycle ab stretches for 60-90 seconds; complete 2 full cycles


Cool down

  • stretches on the machine

NOTES:

  • Warmup on bike- 10 mins at level 4
  • Biceps- 21's: 3 sets, 10lbs
  • Shoulder shrugs- 10 reps, 3 sets at 20lbs- right shoulder not as high
  • Assisted pull-ups- weight 60lbs
  • Seated row- 30lbs-12 reps, 40lbs-12 reps, 40lbs-12 reps

[edit] FINAL RESULTS

Members present: Everyone

Date: November 22, 2011


ROCKPORT:

  • 14 min 42 sec
  • heart rate: 114 bpm
  • estimated VO2: 41.740


POSTURE AND GAIT:

  • Everything was relatively the same


PUSHUP TEST: 31 (improved by 13 as well as not having to stop)


SITUP TEST: 53 (improved by 16)


SIT AND REACH TEST:

  • 38 cm
  • rating: superior


GONIOMETRY:

Shoulder

  • hyperextension: L(0-39) R(0-27)
  • abduction: L(0-144) R(0-139)
  • medial rotation: L(0-57) R(0-66)
  • lateral rotation: L(0-76) R(0-83)
  • horizontal abduction: L(0-23) R(0-23)

Hip

  • medial rotation: L(0-33) R(0-35)
  • lateral rotation: L(0-35) R(0-32)

Knee

  • flexion: L(0-126) R(0-127) *right knee still feels more tense but ROM increased significantly
  • extension: L(126-0) R(127-0)

Ankle

  • inversion: L(0-31) R(0-31)
  • eversion: L(0-18) R(0-15)


MUSCLE SCREEN

- retested the following:

  • shoulder flexors, scapular upward rotators: no longer a difference in strength between left and right
  • shoulder extensors, scapular downward rotators: no longer a difference in strength between left and right
  • latissimus dorsi triceps: no longer any slight pain in right shoulder when depressing scapulae by lifting buttocks off ground
  • elbow, shoulder extensors: left arm still stronger, not as significant though
  • hip, back, neck and shoulder extensors: lower back not as tight, no problems when performing movement with arms extended
  • gastrocnemius, soleus: felt more stability than before when performing movement on her right foot

MANUAL MUSCLE TEST

  • shoulder flexors- changed to 5
  • shoulder extensors- changed to 5
  • shoulder hyperextension- still 4


Assessment Results Before and After: Image:Assessment results.pdf

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