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[edit] PEKN 4P22 - Therapeutic Applications of Physical Activity - Group 5

Jeremy Nokes, Kristina Zucchiatti, Daniel Cialini, Shaelynn McCadden


[edit] Initial Consultation - Wednesday September 28 2011

[edit] Members present - Jeremy Nokes, Kristina Zucchiatti, Daniel Cialini

[edit] Client Information

  • Name: "E"
  • Age: 36
  • Workplace: Brock University - Office Setting
  • Availability: 2-3 sessions per week. During lunch hour (12:00-1:00) or after work (starting at 4:45 or 6:30). Has a Zone membership.
  • Nutrition level and Eating Habits: 3 meals per day, little to no snacking and does not consume dairy products.
  • Past Injuries or Ailments: No previous injuries and no allergies.
  • Current Pain or Injury: Sore neck due to working at a desk for long periods of time. Stiff
  • Current Activity Level: Spin class 3 times per week, enjoys medium - long distance on and off road cycling (leisure and in fundraiser events, visits a personal trainer for strength training weekly, goes to boxing classes and enjoys swimming. Does not enjoy running, not due to pain/injury just do to lack of interest. States that she has truly started enjoying exercise in the recent months. She is motivated.
  • Goals: Increase functional strength with focus on arms, abdominal muscles and general upper body. Also hopes to increase flexibility in hips, shoulder and in general.

[edit] Client Fitness Assessment - Tuesday October 4 2011

[edit] Members present - Jeremy Nokes, Kristina Zucchiatti, Daniel Cialini, Shaelynn McCadden

[edit] Performance Results

  • "Height": 6'0"
  • "Weight": 152 lbs
  • "Resting Heart Rate": 68 bpm
  *"Normative Comparison": Average (68-72)(NCSA)
  • "Blood Pressure": 106/60
  • "Body Measurements":
       * Circumferences - 
Left Side Right Side
Neck 13 1/4"
Biceps 11" 11"
Chest 37 1/2"
Waist 32 3/4"
Hips 37"
Quadriceps 19 1/4" 18 3/4"
Calves 14 1/2" 14"
  • "Joint Range of Motion (Using Goniometer)":
       * Shoulders - 
Shoulder Left Side Right Side
Flexion 0-150 0-155
Extension 150-0 155-0
Hyperextension 0-31 0-34
Abduction 0-184 0-168
Medial Rotation 0-70 0-42
Lateral Rotation 0-81 0-92
Horizontal Adduction 0-110 0-117
Horizontal Abduction 0-50 0-49
       * Elbow -
Elbow Left Side Right Side
Flexion (-)2-152 (-)18-144
Extension 152- (-)2 144- (-)18
       * Radioulnar -   
Radioulnar Left Side Right Side
Supination 0-129 0-132
Pronation 0-97 0-82
       * Wrist - 
Wrist Left Side Right Side
Flexion (with bent knee) 0-77 0-79
Extension 77-0 79-0
Hyperextension 0-60 0-40
Abduction 0-20 0-26
Adduction 0-38 0-32
       * Hips -
Hips Left Side Right Side
Flexion 0-116 0-120
Extension 116-0 120-0
Hyperextension 0-21 0-26
Abduction 0-47 0-52
Adduction 0-22 0-21
  • "Localized Endurance Testing":
       * Push Ups (1 min): 15 - Bad form (shoulders and back caving in, can't keep back straight)
         * Normative Data: 55th percentile (NCSA)
       * Sit Ups (1 min): 14 - (Done with arms on chest)
         * Normative Data: >10th percentile (NCSA)
       * Sit and Reach: 29 cm
         * Normative Data: 25th percentile
  • "Posture Assessment":
       * "Head tilt": Head aimed right
       * "Shoulder symmetry": Left shoulder higher than right shoulder
       * "Foot angle": Right foot angled outwards

  • "Gait Assessment":
       *Erect neck": Neck slightly forward; chin out
       *Upper back": Back not rounded but shoulders are rounded

[edit] Assessments Continued and First Workout - Thursday October 13 2011

[edit] Members present - Jeremy Nokes, Kristina Zucchiatti, Shaelynn McCadden

[edit] Performance Results

[edit] Assessments Continued
  • "YMCA 3 Minute Step Test (Post Exercise Heart Rate Response)": 72
  • "1 Rep Maximum Testing": (Calculated with the Brzycki Equation)
       *Chest (Bench Press):          72
       *Back (Lat Pull Down):         98
       *Shoulders (Shoulder Press):   40
       *Biceps (Curls):               66
       *Triceps (Pull Downs):         30


[edit] First Workout
  • Abdominal Circuit x2
       *Regular Planks (30 sec)
       *Cherry Pickers (15 reps/side)
       *Bicycles (15 reps/side)
  • Stretching
  • Shoulders/Pecs
  • Chest
  • Cobra
 Phase 1
[edit] Exercise Programs (Weekly)

[edit] Exercise Explanations and Diagrams

Tuesday October 18th 2011
  • Jeremy and Dan
  • Abdominal Circuit x2
       *Regular Planks (30 sec)
       *Cherry Pickers (15 reps/side)
       *Bicycles (15 reps/side)
  • Arms/Shoulder and Back Strength x2
  • 21's - Bicep Curls, 7 reps for first/bottom half of movement, 7 reps of second/upper half of the movement, and 7 full bicep curls.
  • Hammer Curls (12-15 r @ 50% 1RM)
  • Triceps Extensions (12-15 r @ 50% 1RM)- We found the left side to be weaker than the right, so we continued by using the left side first and matching the right side to what the left could do.
  • Shoulder Press
  • Bent over Rows
  • Bent over flies
  • Supermans (20 reps)
  • Stretching
  • Proprioceptive Neuromuscular Facilitation
  • Hamstrings
  • Shoulders
  • Chest
  • Static
  • Biceps
  • Triceps
Thursday October 20th 2011
  • Kristina and Shae
  • Abdominal Circuit x2
       *Regular Planks (30 sec)
       *Crunches (15 reps)
       *Heel Touches (15 reps)
  • Shoulder Strenth/Leg Strength
  • Shoulder Wings- 4 reps of 20 sets (All ranges of motion) (Body Weight)
  • Lunges- 2 sets of 50 reps (held 5lbs in each hand)
  • Wall Sits- 45 sec (Body Weight)
  • Squats- 2 sets of 25 reps (5lbs)
  • Static/Dynamic Stretching
  • Pecs (Hands on head, pulled back)
  • Biceps on wall
  • Triceps overhead
  • Pigeon Pose
  • Knee to chest
  • Child's pose
  • Cobra
  • Neck
Tuesday October 25th 2011
  • Jeremy and Dan
  • Abdominal Circuit x2
       *Regular Planks (60 sec)
       *Cherry Pickers (max out - 25/side)
       *Bicycles (max out - 50/side)
  • Arms/Shoulder and Back Strength x2
  • Note: We changed the structure of the program to maximize her goal of increased strength by reducing reps and increasing weight.
  • 21's - Bicep Curls, 7 reps for first/bottom half of movement, 7 reps of second/upper half of the movement, and 7 full bicep curls.
  • Hammer Curls (12-15 r @ 50% 1RM) - 10 lbs/ 3 sets increased to 15 lbs/ 3 sets of 6 reps
  • Tricep Extensions (12-15 r @ 50% 1RM) - 10 lb/3 sets increased to 15 lb/3 sets of 6 reps (skull crushes)
  • Shoulder Press - increased weight (10 to 15 lbs), decreased reps (12 to 6)
  • Bent over Rows - increased weight to 35lbs from 25lbs, reduced reps 12 to 6
  • Bent over flies - increased weight to 10 lbs from 5 lbs, reduced reps 12 to 6
  • Supermans (20 reps)
  • Stretching
  • Proprioceptive Neuromuscular Facilitation
  • Hamstrings
  • Shoulders
  • Chest
  • Static
  • Biceps
  • Triceps


Thursday October 27th 2011
  • Kristina and Shae
  • Abdominal Circuit x2
       *Regular Planks (45 sec)
       *Crunches (25 reps)
       *Oblique crunches (2 sets of 15 reps)
  • Shoulder Strength/Leg Strength
  • Shoulder Wings- 4 sets of 20 reps (All ranges of motion) (Body Weight)
  • Lunges- 2 sets of 50 reps (held 10lbs in each hand)
  • Wall Sits- 45sec (Body Weight)
  • Squats- 2 sets of 25 reps (8lbs)
  • Static/Dynamic Stretching
  • Pecs (Hands on head, pulled back)
  • Biceps on wall
  • Triceps overhead
  • Pigeon Pose
  • Child's pose
  • Cobra
  • Neck
Phase 2
Tuesday November 1st 2011
  • Jeremy and Dan
  • Abdominal Circuit x2
       *Alternating Plank Circuit (10 sec Left, 10 sec center, 10 sec right, completed 3 times. Total of 1 min 30 sec planking)
       *Oblique Twist/Russian Twists with dumbbell - 10 lbs, to exhaustion, doing sets and reps did not elicit enough resistance for the time that we had. Completed 20 movements
       *Vertical Foot Reach with dumbell - 10 lbs, to exhaustion. Completed 40 movements.
  • Arms/Shoulder and Back Strength x2
  • Squat to Shoulder Press - 10lb Dumbbells, 6 reps
  • Bench Press with Swiss Ball - 10 lb Dumbbells, 6 reps
  • Static Curls - Isometrically holding the non-active arm while performing curls with the other. Alternating. Started with 10 lb for first set, increased to 12.5 lbs, Done in 3's, twice to complete 6 per arm.
  • Bent over Rows - increased weight to 55lbs from 45lbs, 6 reps
  • Push Ups - 20 reps with knees on the ground
  • Supermans - Held for 5 seconds, 10 times (~1 minute)
  • Shoulder Raises Moving Front to Lateral - First set was done using 3 lb dumbbells but it was too easy, it was then increased to 6 lbs for the second set. Done for 6 reps/ set.
  • Reverse Curls with Barbell - First set used a 10 lb barbell, then increased to 25 lbs, used for 6 reps/set
  • Stretching
  • Proprioceptive Neuromuscular Facilitation
  • Hamstrings
  • Shoulders
  • Chest
  • Static
  • Biceps
  • Triceps


Thursday November 10th 2011
  • Kristina and Shae
  • Shoulder Strenth/Leg Strength
  • Shoulder Wings- 4 sets of 20 reps (All ranges of motion) (Body Weight)
  • Lunges with added biceps curl and shoulder press- 1 set of 50 reps (10lbs)
  • Calf Raises- 2 sets of 30 reps (Body Weight)
  • 15's (stepping forward with one leg while other comes forward to touch beside)- 1 set of 120 reps each side (Body Weight)
  • Static/Dynamic Stretching
  • Pecs (Hands on head, pulled back)
  • Biceps on wall
  • Pigeon Pose
  • Calf strectch
Tuesday November 15th 2011
  • Jeremy and Dan
  • Abdominal Circuit x2
       *Alternating Plank Circuit (10 sec Left, 10 sec center, 10 sec right, completed 3 times. Total of 1 min 30 sec planking)
       *Oblique Twist/Russian Twists with dumbbell - increased to 12.5 lbs, to exhaustion, doing sets and reps did not elicit enough resistance for the time that we had. Completed 20 movements
       *Vertical Foot Reach with dumbell - increased to 12.5 lbs, to exhaustion. Completed 30 movements.
  • Arms/Shoulder and Back Strength x2
  • Squat to Shoulder Press - increased weight to 12.5 lb Dumbbells, 6 reps
  • Bench Press with Swiss Ball - increased weight to 15 lb Dumbbells, 6 reps
  • Static Curls - wieght increase to 15 lbs from 12.5 lbs, Done in 3's, twice to complete 6 per arm.
  • Bent over Rows - increased weight to 60lbs from 55lbs, 6 reps
  • Push Ups - 20 reps and able to do them in regular push up position and with correct form.
  • Supermans - Held for 5 seconds, 10 times (~1 minute), the last rep was extended to 10 seconds to increase fatigue.
  • Shoulder Raises Moving Front to Lateral - Performed using 7 lb dumbbells for 6 reps.
  • Reverse Curls with Barbell - 35 lb barbell used for 6 reps
  • Stretching
  • Proprioceptive Neuromuscular Facilitation
  • Hamstrings
  • Shoulders
  • Chest
  • Static
  • Biceps
  • Triceps
Thursday November 17th 2011
  • Kristina and Shae
  • Abdominal Circuit x2
       *V sits (45 secs)
       *Oblique crunch (2 sets of 15 reps)
       *Supermans- opposite arm and leg (20 reps)
  • Shoulder Strenth/Leg Strength
  • Shoulder Wings- 4 sets of 20 reps (All ranges of motion) (Body Weight)
  • Hip externsions- 2 sets of 20 reps (body weight)
  • Calf Raises- 2 sets of 30 reps (Body Weight)
  • 15's (stepping forward with one leg while other comes forward to touch beside)- 1 set of 120 reps each side (Body Weight)
  • Static/Dynamic Stretching
  • Pecs (Hands on head, pulled back)
  • Biceps on wall
  • Pigeon Pose
  • Calf strectch
  • Hamstrings
  • Quadriceps

[edit] Post Program - Final Assessments - November 28th 2011

  • Jeremy, Kristina, Shae
  • "Body Measurements":
       * Circumferences - 
Left Side Right Side
Neck 12 1/2"
Biceps 11" 11"
Chest 36 1/2"
Waist 30 1/2"
Hips 36 1/2"
Quadriceps 19 1/4" 19"
Calves 14" 15"
  • *If category only has one entry, left or right do not apply
  • E has lost a quite a big difference in terms of measurements and we'd like to attribute these changes to just the program we implemented but we must point out that we had two different people measuring; Mark for the first assessment and Kristina for the final assessment. There is a possibility of some variability due to this.
  • "Localized Endurance testing":
  • Push Ups (1 Min) - 25 (good form)
  • Sit Ups (1 Min) - 19
  • Sit and Reach (cm) - 30cm
  • "1 Rep Maximum Testing": (Calculated with the Brzycki Equation)
       *Chest(Bench Press):  150        
       *Back(Lat Pull Down):  103           
       *Shoulders(Shoulder Press):  63.6   
       *Biceps(Curls):  45                
       *Triceps(Pull Downs):  63.6
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