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[edit] Friday September 30

Members present: Sam, Oscar, Lindsay and Abbey


[edit] Medical Health Questionnaire

Name: 'PC'.

Martial status: Single

Age: 60

Have you ever been admitted to a hospital?: yes

Have you ever gone a surgery or an operation?: yes

Forms of exercise interest: strength, flexibility, cardio, balance

Do you have any kids?: no

Do you have a dog?: yes (lucy)

What is your mode of transportation?: car

Do you smoke?: no

Do you currently have a membership at the zone?: yes

Are you currently seeing a health care professional?: yes, physician and chiropractor

What are your hobbies or interest?: exercise, dog agility, artistic drawing, reality tv

What type of activities do you enjoy?: walking, running, open to swimming in the shallow end

What are your fitness goals?: lose weight and tone muscle

How many times a week would you like to be active?: 5

Has anybody in your family experience any health problems?: yes, high blood pressure, arthritis and other major medical problems

List of allergies and hypersensitivities: latex and honey

List all current medications and supplements taken: synthroid (levinthyroxine)for hypothyrodism, and coversyl for high blood pressure

Is there anything we should know that is critical to your health? yes, hypothyroidism, arthritis and atrophy at the knees.

After a series of questions, she reported to presently have high blood pressure, thyroid problems, arthritis, and painful/swollen joints. she has had broken bones, stress fractures, sprained joints, and muscle/ligament injury in the past.



A Par Q and You form was filled out which informed us that there is a bone or ligament injury that could be made worse by exercise. Her doctor has prescribed drugs for her high blood pressure


[edit] Tuesday October 10

Groups members present: Sam, Oscar, Lindsay

[edit] Fitness Assessments

Goniometry: measures range of motion and flexibility

Left side, right side

HIP

-flexion: 0-92 0-95

-extension: 92-0 95-0

-hyperextension: 0-17 0-18

-abduction: 0-57 0-55

-adduction: 0-44 0-31

-medial rotation: 0-51 0-43

-lateral rotation: 0-28 0-46

KNEE

-flexion: 83-0 81-0

-extension: 0-83 0-81

ANKLE

-dorsiflexion: 0-26 0-26

-plantarflexion: 0-27 0-40

-inversion: 4-34 6-22

-eversion: 4-29 6-45

Muscle Screen: to measure muscle strength for range of motion

- Neck and trunk flexors: good

- Hip flexors, extensors, adductors & abductors: good

- Hamstrings, quadriceps: problem when testing the quadriceps. When client tried to extend legs and we resisted, client's right knee felt weird and was painful.

- Dorsiflexors: good

- Hip medial & lateral rotators: good

- Foot inversion & eversion: good

- Latissimus Dorsi, Triceps: good

Symmetry and Posture/Gait Analysis

- Frontal plane: noticed that right shoulder was slightly lower then the left. Feet were pointed slightly out, the left foot more then the right.

- Sagittal plane: at the neck the chin was slightly forward. Abdomen was protruding slightly.

12 minute run test: to estimate oxygen consumption from submaximal exercise

- performed on treadmill

- client set treadmill at 4 miles/hr at a 2% incline

- distance: 1.33 km

- avg heart rate 136 bpm

[edit] Friday Oct 14

[edit] Preparation of Program

Members present: Abbey, Oscar, Lindsay

[edit] Program Week 1

October 17 - 21

[edit] Monday October 17

Members Present Oscar & Lindsay

Warmup:

-10 min run

-Stretch pat was very comfortable doing any sort of stretch.

Performed standing quadriceps stretch, standing calf stretch, standing hamstring stretch, gluteal stretch. 1 set, held for 15 secs.

Core:

-oblique twist with medicine ball used a 6 lb ball

-oblique lateral crunch with 25lb weight standing

-seated ab twist with ball (6lbs)

-plank 30 seconds

-hip hike

-back extension on ball

2 sets 12-15 reps to start- 1 set was enough for now.

Cardio:

Elliptical 10 mins on a manual program

Stepper 5 mins orientated her with machine, started to get the hang of it

Cooldown

-walked on treadmill for 5 minutes

-performed abdominal stretch lying on mat, lying quadriceps stretch, lying glut stretch, seated hamstring stretch

-1 set, held for 30 secs

[edit] Tuesday October 18

Memebers Present: Oscar & Sam

Warmup:

-10 min warm up on the treadmill

-PC did not keep a steady pace during her warm up, as she began at 4 mph at a 2% incline, and then decreased the speed to 3 mph.

-We suggested to keep the same pace for every warm up for future work outs, to allow her body temperature to steadily increase.

Stretch:

Focused on upper body; triceps, biceps, deltoids, latissimus dorsi, pectoralis major and minor, sternocleidomastoid, trapezius Each stretch was held for 20 seconds, and repeated twice

Upper Body:

-lateral raises 8 lbs dumbells

-shoulder shrugs 12.5 lbs dumbells

-frontal raise 8lbs dumbells

-seated row 30 lbs

-bicep curls 10 lbs dumbells

-tricep pulldown 35 lbs

-bicep curls (with bar)20 lbs

-tricep dips 8 reps, 2 sets

2 sets, 12 reps were performed on for each exercise, except for tricep dips. She would like to remain at 8lbs for frontal raise, and increase weight for bicep curls.

Cooldown:

-run on treadmill for 10 minutes, at 4 mph and 2% incline

-stretch (same as warm up)

[edit] Wednesday October 19

Members Present: Abbey & Sam

Warm up:

Cardio:

- 10 minutes on the treadmill at 2% incline and 4mph.

Strecthing:

- Seated Leg stretch: 2 reps held for 15-20 seconds

- One leg Seated stretch with lateral trunk flexion: 2 reps held for 15-20 seconds

- Seated Vastus Lateralis/Iliotibial Band Stretch: 2 reps held for 15-20 seconds (both legs)

- Seated Gluteus Stretch: 2 reps held for 15-20 seconds (both legs)

- Seated Butterfly stretch (stretching hip flexors): 2 reps held for 15-20 seconds

- Lying Quadricep Stretch: 2 reps held for 15-20 seconds (both legs)

- Standing Calf Stretch: 2 reps 15-20 seconds (both legs)

  • Today we incorporated breathing into the stretching exercises. Making sure to exhale during the the stretch.

Legs:

- Leg Extension: on machine, we set the resistance to the highest setting so it wouldnt move. Held the isometric muscle contraction for 6 seconds and completed 5 sets. Adequate rest periods for 15 seconds were used inbetween sets.

- Leg Curls: on prone leg curl machine, once again maximum resistance. Held isometric muscle contraction for 6 seconds and completed 5 sets with 15 second rest periods inbetween.

- Leg Press: on machine, with maximum resistance. Held isometric muscle contraction for 6 seconds and completed 5 sets with 15 second rest periods inbetween.

ALL ISOMETRIC hold for 6 seconds, 5 reps, 15 second rest period between sets

- Calf Raises: Standing while holding 8lb dummbells. Completed 2 sets of 12 repetitions.

- Hip Abductors: On machine with 50lbs. Completed 2 sets of 12 repetitions. Told us she could increase the resistance next time because too easy.

- Hip Adductors: On machine with 50lbs. Completed 2 sets of 12 repetitions. Told us she could increase the resistance next time because it was too easy.

Active Cooldown:

Stepper Machine

- 10 mintues at level 3

- Wants to increase the level next time because she is more comfortable with the coordination now.

Stretching

- Seated Leg stretch: Performed once and held for 30 seconds

- One leg Seated stretch with lateral trunk flexion: Performed once and held for 30 seconds. (Both legs)

- Seated Vastus Lateralis/Iliotibial Band Stretch: Performed once and held for 30 seconds (both legs)

- Seated Gluteus Stretch: Performed once and held for 30 seconds(both legs)

- Seated Butterfly stretch (stretching hip flexors): Performed once and held for 30 seconds

- Standing Quadricep Stretch: Performed once and held for 30 seconds (both legs)

- Standing Calf Stretch: Performed once and held for 30 seconds(both legs)

  • Today PC said she enjoyed the isometric exercises and would not be comfortable with the aquafit due to the fear of water. We hope to encourage PC to try it in the coming weeks. We also told PC that these isometric exercises can be completed while sitting at her desk at work whenever she had the time and she really enjoyed that idea.

[edit] Thursday October 20

Members Present: Abbey & Lindsay

Warm up

Cardio

- 10 minutes on machine of choice (treadmill, stepper or elliptical) - set at 2% incline and 4mph

Stretching

- Lying Ab Stretch (All extensor muscles): 2 sets of holding it for 10-15 seconds

- Cat Stretch (Erector Spinae): Performe 4 repetitions while holding each position for 20 seconds

- Side Mermaid Stretch (Latissimus Dorsi): 2 sets of holding it for 10-15 seconds for both sides

- Neck Stretch: 2 sets of holding it for 10-15 seconds

- Standing IT Band Stretch: sets on each leg while of holding it for 10-15 seconds

- Standing Chest Stretch: 2 sets of holding it for 10-15 seconds

- Seated Torso Stretch: 2 sets of holding it for 10-15 seconds

Core Exercises

- Single leg abdominal press (Rectus Abdominus): Supine position with hip flexed and knee flexed to 90 degress. Apply pressure against knee and have PC resist the push from the hands. Hold for 6 seconds and then switch legs.

- Supine Tummy Tucks (Transverse Abdominis): holding for 10 seconds and completing 5 repetitions

- Supine Lateral Crunch (External Obliques): Lay supine with knees bent and feet resting on floor and arm extended by the sides. Reach toward the hip on one side with the hand by laterally flexing the spine.

- Prone Superman on a mat (or on pilates ball): alternate hands and feet hold for 5 seconds in each position, then switch. Complete 10 repetitions.

- Seated Knee Raise Crunch (Psoas, Quads, Rectus Abdominus): Sit on a bench with feet shoulder width apart. Alternate lifting one leg at a time and slightly crunching forward to flex the spine. 1 set, 12 reps

- Seated Oblique Crunch (Obliques): Rotating opposite elbow to opposite knee, slightly flex hip to bring knee closer to elbow. 1 set, 12 reps

- Seated Spinal Erector (Erector Spinae): Sit on bench with legs widely apart, hold 5lb dummbells in hands and rest on shoulders. Go from a lumbar flexed position to an upright seated position to extend the spine. 1 set, 12 reps

Cardio

- 15 minutes on machine of choice (treadmill, stepper & elliptical)

Cooldown

Stretching

- Lying Ab Stretch (All extensor muscles): Performed once and held for 30 seconds

- Cat Stretch (Erector Spinae): Performe 4 repetitions while holding each position for 10 seconds.

- Side Mermaid Stretch (Latissimus Dorsi): Performed once and held for 30 seconds(to the left and right)

- Neck Stretch: Performed once and held for 30 seconds(to the left and right)

- Standing IT Band Stretch: Performed once and held for 30 seconds(both directions)

- Standing Chest Stretch: Performed once and held for 30 seconds

- Seated Torso Stretch: Performed once and held for 30 seconds

[edit] Friday October 21

Client at home exercise

- Instructed PC to go for a walk/run with her dog and complete isometric exercises while watching tv as well as stretch if any muscles become sore.

[edit] Program Week 2

[edit] Monday October 24

Members Present: Oscar & Sam

Maureen's MSE Class

Warm up

- stepping, marching, sideways lunges, squats, arm swing, foot eversion and inversion

- all performed with ball in hand, with arms extended anteriorly

Main Section

UPPER BODY

- biceps curls

- hammer curls

- triceps extensions

- back flies

- chest press with dumbbells together

- lateral shoulder raises

- shoulder adduction and abduction with elbows flexed to 90 degrees

- push ups while one leg was on the ball

- all arm exercises were performed with 8 lbs dumbbells, for 16 repetitions

LOWER BODY

- marching while seated on the ball

- leg extensions while seated on the ball

- squats while pushing ball forward

- squats while pushing ball to each side

- hamstring curls with the feet on the ball, and rolling towards the gluteals

- hip hike with legs extended on the ball

- hip hike with feet on the ball, and knees extended to 90 degrees

- all lower body exercises consisted of 16 repetitions

CORE

- sit ups with the ball placed under the mid-back

- leg abduction and adduction while laying sideways on the ball

- knee raises while laying sideways on the ball

- oblique crunches while laying sideways on the ball

- sit ups with one leg on the ball

- all core exercises consisted of 16 repetitions

Cool Down

- static stretching held for 20 seconds of each major muscle group

[edit] Tuesday October 25

Members Present: Oscar & sam

Warm up

- 10 min cardio on Elliptical

Stretching

- biceps stretch, one rep for 20 seconds

- triceps stretch, one rep for 20 seconds

- shoulder stretch, one rep for 20 seconds

- back stretch, one rep for 20 seconds

Upper Body

- Biceps Curl: 2 sets of 12 repetitions at 8 lbs

- Triceps Pulldown: 2 sets of 12 repetitions at 30lbs

- Lateral Raise: 2 sets of 12 repetitions at 8lbs

- Shoulder Shrugs: 2 sets of 12 repetitions at 12 lbs

- Seated Row: 2 sets of 12 repetitions 35 lbs

- Frontal Raise: 2 sets of 12 repetitions at 8 lbs

Cardio

- 10 minutes on treadmill

Cool Down

Stretching

- Same stretches used in warm up held for 30 seconds

[edit] Wednesday October 26

Members Present: Abbey & Lindsay

Warm up

- 5 minutes on elliptical

- 5 minutes on stepper

Stretching

- Lying Ab Stretch (All extensor muscles)

- Cat Stretch (Erector Spinae)

- Side Mermaid Stretch (Latissimus Dorsi)

-Standing Quadriceps stretch

- Standing IT Band Stretch

- Standing Chest Stretch

- Seated Torso Stretch

-Calf stretch against wall

-Upper Body Rotation against wall

-Performed 1 set and held for 15 seconds

Core

- Superman: held for 3 seconds, 3 sets, 10 reps

- Back Extension on bench with dumbells (8lbs): 3 sets, 12 reps

- Supine lateral crunch: 3 sets, 20 reps

- Single leg abdominal crunch: 3 sets, 12 reps

- Bicycle: 3 sets, 12 reps

-Plank: 3 sets, hold for 30 seconds. Make sure she keeps breathing throughout. Needs to release back after each set

Cardio

- 10 minutes on rowing machine at level 8. Distance: 1522 m

Cooldown

-Walk on Treadmill for 3 minutes

Stretching

- Lying Ab Stretch (All extensor muscles)

- Cat Stretch (Erector Spinae)

- Side Mermaid Stretch (Latissimus Dorsi)

-Standing Quadriceps stretch

- Standing IT Band Stretch

- Standing Chest Stretch

- Seated Torso Stretch

-Calf stretch against wall

-Upper Body Rotation against wall

-Performed 1 set and held for 30 seconds

[edit] Thursday October 27

Members Present: Abbey & Lindsay

Warm up

Cardio

- attemtped skipping but caused too much pressure on her knees, only lasted for 15 seconds - ran 2 loops of track (overcame her fear of heights although it increased her anxiety slightly and had to calm herself down a bit)

Stretching

- Standing Quad Stretch: 1 rep on both legs, held for 15 seconds

- Standing Calf Stretch: 1 rep on both legs, held for 15 seconds

- Seated Forward Bend/Toe Touch: 1 rep, held for 15 seconds

- Seated Hurdle Stretch: 1 rep on both legs, held for 15 seconds

- Lying Glut and Hip hug: 1 rep on both legs, held for 15 seconds

- Mermaid Stretch: 1 rep on both legs, held for 15 seconds

- Butterfly Stretch: 1 rep, held for 15 seconds

Legs

- Isometric Knee Extension: 5 repetitions holding for 10 seconds

- Isometric Knee Flexion: 5 repetitions holding for 10 seconds

- Isometric Leg Press: 5 repetitions holding for 10 seconds

- Heel Raises: holding 8lb dummbells performed 2 sets of 12 repetitions

- Hip Adduction: 2 sets of 10-12 repetitions with 60lbs

- Hip Abduction: 2 sets of 10-12 repetitions with 60lbs

-Lateral Leg Raise: 2 sets of 10-12 repetitions with 4lb ankle weights

Cool Down

- 1 loop around track walking

Stretching

- Standing Quad Stretch: 1 rep on both legs, held for 30 seconds

- Standing Calf Stretch: 1 rep on both legs, held for 30 seconds

- Seated Forward Bend/Toe Touch: 1 rep, held for 30 seconds

- Seated Hurdle Stretch: 1 rep on both legs, held for 30 seconds

- Lying Glut and Hip hug: 1 rep on both legs, held for 30 seconds

- Mermaid Stretch: 1 rep on both legs, held for 30 seconds

- Butterfly Stretch: 1 rep, held for 30 seconds

[edit] Friday October 28

Client at home exercise

[edit] Program Week 3

[edit] Monday October 31

Members Present: Oscar & Sam

Maureen's Class

Warm up

- stepping, marching, sideways lunges, squats, arm swing, foot eversion and inversion

- all performed with ball in hand, with arms extended anteriorly

Main Section

UPPER BODY

- biceps curls

- hammer curls

- triceps extensions

- back flies

- chest press with dumbbells together

- lateral shoulder raises

- shoulder adduction and abduction with elbows flexed to 90 degrees

- push ups while one leg was on the ball

- all arm exercises were performed with 8 lbs dumbbells, for 16 repetitions

LOWER BODY

- marching while seated on the ball

- leg extensions while seated on the ball

- squats while pushing ball forward

- squats while pushing ball to each side

- hamstring curls with the feet on the ball, and rolling towards the gluteals

- hip hike with legs extended on the ball

- hip hike with feet on the ball, and knees extended to 90 degrees

- all lower body exercises consisted of 16 repetitions

CORE

- sit ups with the ball placed under the mid-back

- leg abduction and adduction while laying sideways on the ball

- knee raises while laying sideways on the ball

- oblique crunches while laying sideways on the ball

- sit ups with one leg on the ball

- all core exercises consisted of 16 repetitions

Cool Down

- static stretching held for 20 seconds of each major muscle group

[edit] Tuesday November 1

Members Present: Oscar & Sam

Warm up

Cardio

- 10 minutes on the Elliptical at level 6

Stretching

- bicep stretch, one rep for 20 seconds

- tricep stretch, one rep for 20 seconds

- shoulder stretch, one rep for 20 seconds

- back stretch, one rep for 20 seconds

Upper Body

- Hammer Curls - 2 sets, 12 reps at 10lbs

- Overhead Tricep Extension - 2 sets, 12 reps at 10lbs

- Overhead Shoulder Press - 2 sets, 12 reps at 10lbs

- Chest Press - 2 sets, 12 reps at 50lbs

- Lat Pull Down - 2 sets, 12 reps at 50lbs

- Lawn Mower - 2 sets, 12 reps (first set 10lbs, second 12.5lbs)

Cool Down

- 5 min walk around track

Stretching

- Same stretches as warm up just holding for 30 seconds

[edit] Wednesday November 2

Members present: Abbey & Lindsay

Warm up

Cardio

- 5 min on rowing machine. She seemed a bit faster today.

Stretching

- Standing Quad Stretch

- Standing Calf Stretch

- Standing Hamstring Stretch, bend to touch toes

-Standing Torso Lean, feet shoulder width apart, lean forward and to each side

-Standing Chest stretch

-Standing Torso Stretch

-Lying Abdominal stretch

-1 set, hold for 10 secs

Core

- Mason Twist: 4lb medicine ball 2 sets, 30 reps. She had difficulty balancing and performing 30 reps at once.

- Standing Oblique Crunch with 25lb, 3 sets, 12 reps

- Seated Leg Press, 5 sets, hold for 10 secs each leg

- Plank 2 sets hold for 30 secs

- Double Leg Lift 5 sets, hold for 10 secs

- Back Extension with 8 lbs, 3 sets, 12 reps

Cardio

- 15 minutes on treadmill 4 mph, 2% incline

Cool Down

- 3 min walk

Stretching

- Standing Quad Stretch

- Standing Calf Stretch

- Standing Hamstring Stretch, bend to touch toes

-Standing Torso Lean, feet shoulder width apart, lean forward and to each side

-Standing Chest stretch

-Standing Torso Stretch

-Lying Abdominal stretch

-1 set, hold for 20 secs

[edit] Thursday November 3

Members Present: Abbey & Lindsay

Warm up

Stretches

- Quadricep Stretch: 1 set held for 15 seconds both legs

- Standing Calf Stretch: 1 set held for 15 seconds both legs

- Seated hurdle Stretch: 1 set held for 15 seconds both legs

- Seated Gluteus Maximus Stretch: 1 set held for 15 seconds

- Seated Butterfly Stretch: 1 set held for 15 seconds

- Seated Mermaid Stretch: 1 set held for 15 seconds both legs

Leg

- Foam Roller Leg Extension (isometric with a small ROM): 10 reps holding each rep for 10 seconds on both legs

  • Rest of the exercises were performed at home because the alarm in the ZONE went off and we were unable to finish the workout

- Lateral Leg Raise with ankle weights (adduction and abduction): 5lb 2 sets of 12 repetitions

- Heel Raises holding 10lbs: 3 sets of 12 repetitions

- Get up and go: 12 reps at her own pace: "was able to do 4 without struggle, 2 with more struggle using some momentum with body, waited a half hour and did the remaining 4 again with momentum. At no time did she use her hands/arms for help. The chair used was fairly high and set her hips and knees an even distance from the floor.

Cool down

- 5 min walk: around the house

Stretching

- Quadricep Stretch: 1 set held for 30 seconds both legs

- Standing Calf Stretch: 1 set held for 30 seconds both legs

- Seated hurdle Stretch: 1 set held for 30 seconds both legs

- Seated Gluteus Maximus Stretch: 1 set held for 30 seconds

- Seated Butterfly Stretch: 1 set held for 30 seconds

- Seated Mermaid Stretch: 1 set held for 30 seconds both legs

[edit] Friday November 4

-Client at home exercise

[edit] Program Week 4

[edit] Monday November 7

Members Present: Oscar & Sam

Maureen's Class

Warm up

- stepping, marching, sideways lunges, squats, arm swing, foot eversion and inversion

- all performed with ball in hand, with arms extended anteriorly

Main Section

UPPER BODY - biceps curls

- hammer curls

- triceps extensions

- back flies

- chest press with dumbbells together

- lateral shoulder raises

- shoulder adduction and abduction with elbows flexed to 90 degrees

- push ups while one leg was on the ball

- all arm exercises were performed with 8 lbs dumbbells, for 16 repetitions

LOWER BODY

- marching while seated on the ball

- leg extensions while seated on the ball

- squats while pushing ball forward

- squats while pushing ball to each side

- hamstring curls with the feet on the ball, and rolling towards the gluteals

- hip hike with legs extended on the ball

- hip hike with feet on the ball, and knees extended to 90 degrees

- all lower body exercises consisted of 16 repetitions

CORE

- sit ups with the ball placed under the mid-back

- leg abduction and adduction while laying sideways on the ball

- knee raises while laying sideways on the ball

- oblique crunches while laying sideways on the ball

- sit ups with one leg on the ball

- all core exercises consisted of 16 repetitions

Cool Down

- static stretching held for 20 seconds of each major muscle group

[edit] Tuesday November 8

Members Present: Oscar and Sam

Warm up

Cardio

- 10 minutes on the rowing machine

Stretching

- bicep stretch, one rep for 20 seconds

- tricep stretch, one rep for 20 seconds

- shoulder stretch, one rep for 20 seconds

- back stretch, one rep for 20 seconds

Upper Body

- Hammer Curls - 3 sets, 12 reps at 10lbs

- Tricep Extension - 3 sets, 10 reps at 30lbs

- Lateral Shoulder raise - 3 sets, 12 reps at 10lbs

- Chest Press - 3 sets, 12 reps at 50lbs

- Lat Pull Down - 3 sets, 12 reps at 50lbs

- Lawn Mower - 3 sets, 12 reps, second 12.5lbs

Cool Down

- 10 min walk on treadmill

Stretching

- Same stretches as warm up just holding for 30 seconds

[edit] Wednesday November 9

Members Present: Abbey and Lindsay

Warm up

-5 minute Cardio of choice: Elliptical

Stretching -Quad, Calf, Torso, Chest, IT Band, Trunk Rotation, Trunk Lateral Flexion, Child's Pose and Upward Dog 1 set, hold for 15 secs

Core

-Plank 30 secs 3 sets

-Mason Twist w/ 6lb ball, feet on ground 15 times, 3 sets. This was a good variation compared to lifting the feet off the ground.

-Back Extension on stand. 1 set w/ body weight (observe technique), 2nd set add 10lbs. Liked this, a little apprehensive at first. Used 3rd setting from the top.

Measurements (PC asked if we would take some measurements for her own personal interests and weight loss goals)

-Waist: 95.2 cm

-Hip: 108.8 cm

-Thigh: R-53cm L-54cm

-Upper Arm: R-33cm L-33cm

-Chest: 100 cm

-Calf: R-34cm L-34cm

-Perform on both sides of the body

Cardio

-Interval Training on Elliptical 15 mins, travelled 1.39 miles

Cooldown

-Walk 3 mins

-Stretches same as above, but hold for 30 secs, 1 set

[edit] Thursday November 10

Members Present: Abbey and Lindsay

Warm up

-Cardio on treadmill for 5 mins

Stretching

-Quad, Calf, Hamstrings, Gluts, Butterfly, Mermaid, Lying Knee Bend hold for 15 secs

Legs

-Leg extension with ankle weights (4lbs) on bench 10-12 reps, 2 sets

-Lying leg flexion with ankle weights on mat 10-12 reps, 2 sets

-Lateral leg raises (abduction, adduction) 12 reps, 3 sets

-Heel Raises with 10 lbs 12 reps, 3 sets

-Standing Hip Flexion with knee flexed, with ankle weights, supported 10 reps, 2 sets, both legs

-Leg press isometric hold for 10 secs, 5 times

-As homework assign 10 up and go's

Cool Down

-5 min on elliptical

-Same stretches as above holding for 30 secs

[edit] Friday November 11

-Client at home exercise

[edit] Program Week 5

[edit] Monday November 14

Members Present: Sam and Lindsay

Maureen's Class

Warm up

- stepping, marching, sideways lunges, squats, arm swing, foot eversion and inversion

- all performed with ball in hand, with arms extended anteriorly

Main Section UPPER BODY

- biceps curls

- hammer curls

- triceps extensions

- back flies

- chest press with dumbbells together

- lateral shoulder raises

- shoulder adduction and abduction with elbows flexed to 90 degrees

- push ups while one leg was on the ball

- all arm exercises were performed with 10 lbs dumbbells, for 16 repetitions

LOWER BODY

- marching while seated on the ball

- leg extensions while seated on the ball

- squats while pushing ball forward

- squats while pushing ball to each side

- hip hike with legs extended on the ball

-ball between knees, lifting up and down and side to side

-lateral leg raises with ball between legs

-calf raises while pressing ball against wall

- all lower body exercises consisted of 16 repetitions

CORE

- sit ups with the ball placed under the mid-back

- leg abduction and adduction while laying sideways on the ball

- knee raises while laying sideways on the ball

- oblique crunches while laying sideways on the ball

- sit ups with one leg on the ball

-lying on ball and lift legs into air

- all core exercises consisted of 16 repetitions

Cool Down

- static stretching held for 20 seconds of each major muscle group

- quads, back, hip flexors, whole body stretch

[edit] Tuesday November 15

Client in meeting. Will do at home exercise.

[edit] Wednesday November 16

Members present: Abbey and Lindsay

Warm up

-Cardio of choice for 5 mins, rowing machine

-Stretching

-Quad, Calf, Torso, Chest, IT Band, Trunk Rotation, Trunk Lateral Flexion, Child's Pose and Upward Dog 1 set, hold for 15 secs

Core

-Plank 3 sets, 30 secs

-Mason twist w/ feet on ground, w/ 4lb ball. 3 sets, 20 reps

-Back Extension w/ 10 lbs 3 sets, 12 reps. 1 set w/ dumb bells on bench, 2 sets on stand

-Supine Lateral oblique crunch 3 sets, 20 reps

-Double Leg lift 3 sets, 12 reps

Cardio

-15 mins treadmill interval program, avg level 7, ~4.0 mph, hill workout

Cool down

-3-5 min walk

-Stretching same as above, hold for 30 secs

[edit] Thursday November 17

Members Present: Abbey and Sam

Water Aerobics

Warm up

- 4 laps of underwater walking while holding onto wall

Legs

- Hip Adduction and Abduction: 20 reps both legs for 2 sets (2nd set was with added resistance of pool noodle)

- Hip Flexion and Extension: 20 reps both legs for 2 sets (2nd set was with added resistance of pool noodle)

- Tuck ems: 3 sets of 12 repetitions

- Wall Flutter Kick: 3 sets of 1 min bouts (used pool noodle under hips to help her remain afloat)

- Wall Squat: 12 reps of 3 sets (slight squat while holding onto the wall, did not want to make her go under the water)

- Cross-country Skiing holding foam dumbbells: 3 sets of 1 min bouts

- Lateral Side Step with dumbbells: 2 laps

- Anterior Hip Flexion/Extension with Knee Flexion/Extension: 20 reps on both legs

- Underwater Jog holding dumbbells: 4 laps

Cool down

- 3 minute walk

Stretching

- Quad: hold each leg for 20 secs

- Calf: hold each leg for 20 secs

- Hamstrings: hold each leg for 20 secs

- Knee Hug: hold each leg for 20 secs

PC was very nervous prior to today's exercise in the pool. About midway through our exercise, PC really warmed up to the water. During our cool down (3 minute walk), we asked PC to walk on the outside of Abbey and I approximately 2 meters from the wall. She did and felt comfortable doing so.

[edit] Friday November 18

Client at home exercise

[edit] Program Week 6

[edit] Monday November 21

Members present: Oscar and Sam

Maureen's Class

Warm up

- stepping, marching, sideways lunges, squats, arm swing, foot eversion and inversion

- all performed with ball in hand, with arms extended anteriorly

Main Section

UPPER BODY

- biceps curls

- hammer curls

- triceps extensions

- back flies

- chest press with dumbbells together

- lateral shoulder raises

- push ups while one leg was on the ball

- all arm exercises were performed with 10 lbs dumbbells, for 16 repetitions

LOWER BODY

- marching while seated on the ball

- leg extensions while seated on the ball

- squats while pushing ball forward

- squats while pushing ball to each side

- hip hike with legs extended on the ball

- ball between knees, lifting up and down and side to side

- lateral leg raises with ball between legs

- calf raises while pressing ball against wall (on both feet, and then on one foot and alternate)

- all lower body exercises consisted of 16 repetitions

CORE

- sit ups with the ball placed under the mid-back

- leg abduction and adduction while laying sideways on the ball

- knee raises while laying sideways on the ball

- oblique crunches while laying sideways on the ball

- sit ups with one leg on the ball

- lying on ball and lift legs into air

- all core exercises consisted of 16 repetitions

Cool Down

- static stretching held for 20 seconds of each major muscle group

- quads, back, hip flexors, whole body stretch

[edit] Tuesday November 22

Members present: Oscar and Sam

Warm up

Cardio

- 10 minutes on the Elliptical at level 6

Stretching

- bicep stretch, one rep for 20 seconds

- triceps stretch, one rep for 20 seconds

- shoulder stretch, one rep for 20 seconds

- back stretch, one rep for 20 seconds

- neck stretch, one rep for 20 seconds

Upper Body

- Biceps curls on cord machine, 3 sets, 10 reps, 40lbs

- Triceps Pull Down using cord machine, 3 sets, 12 reps at 40lbs

- Chest flies using cord machine, 2 sets, 12 reps at 15lbs

- Overhead Shoulder Press - 2 sets, 12 reps at 15lbs

- Seated Row - 3 sets, 12 reps at 25lbs

- Chest Press - 2 sets, 12 reps at 50lbs

- Lower back extension - 3 sets, 12 reps

Cool Down

- 10 minute run on treadmill at 4mph and 2% incline

Stretching

- Same stretches as warm up but holding for 30 seconds

[edit] Wednesday November 23

Members present: Lindsay and Abbey

Fitness Assessments

Goniometry: measures range of motion and flexibility

Left side, right side

HIP

-flexion: 0-81 0-90

-extension: 81-0 90-0

-hyperextension: 0-25 0-25

-abduction: 0-45 0-40

-adduction: 0-36 0-38

-medial rotation: 0-15 0-25

-lateral rotation: 0-27 0-30

KNEE

-flexion: 0-104 0-100

-extension: 104-0 100-0

ANKLE

-dorsiflexion: 0-32 0-25

-plantarflexion: 0-73 0-65

-inversion: 0-37 0-65

-eversion: 0-10 0-10

Muscle Screen: to measure muscle strength for range of motion

- Neck and trunk flexors: good

- Hip flexors, extensors, adductors & abductors: good

- Hamstrings, quadriceps: problem when testing the quadriceps. When client extended legs and we resisted, client experienced pain. right knee more painful than left. Pain was not as severe compared to pre assessment

- Dorsiflexors: good

- Hip medial & lateral rotators: good

- Foot inversion & eversion: good

- Latissimus Dorsi, Triceps: good

She felt stronger when performing muscle screen compared to pre assessment and seemed to have improved muscle endurance

Symmetry and Posture/Gait Analysis

- Frontal plane: noticed that right shoulder was still slightly lower then the left. Feet were pointed slightly out.

- Sagittal plane: at the neck the chin was slightly forward, not as noticeable compared to pre assessment. everything else looked good

12 minute run test: to estimate oxygen consumption from submaximal exercise

- performed on treadmill

- client set treadmill at 4 miles/hr at a 2% incline to start and gradually increased to 4.5 mph

- distance: 1.43 km

- avg heart rate 128 bpm

-heart rate (done immediately after run)- 132 bpm

Get up and go's

-2 timed get up from a chair and walk 10 steps

-Trial 1: 7.6 sec Trial 2: 6.7 sec

-Avg: 7.15 sec

[edit] Thursday November 24

Members Present: Abbey and Lindsay

Water Aerobics

Warm up

- 4 laps of underwater walking

Legs

- Hip Adduction and Abduction: 20 reps both legs for 2 sets

- Hip Flexion and Extension: 20 reps both legs for 2 sets

- Tuck ems: 3 sets of 12 repetitions

- Wall Flutter Kick: 3 sets of 1 min bouts (noodle underneath stomach for support)

- Wall Squat: 12 reps of 3 sets

- Cross-country Skiing holding foam dumbbells: 3 sets of 1 min bouts

- Lateral Side Step with dumbbells: 2 laps

- Anterior Hip Flexion/Extension with Knee Flexion/Extension: 20 reps on both legs

- Underwater Jog holding dumbells: 4 laps

Arms

-Bicep curls w/ dumb bells 3 sets, 12 reps

-Tricep kickbacks w/ dumb bells 3 sets, 12 reps

-Lateral raises w/ DB 3 sets, 12 reps

-Frontal raises w/ DB 3 sets, 12 reps

-Shoulder external/internal rotation 3 sets, 12 reps

Cool down

- 3 minute walk

Stretching

- Quad: hold each leg for 20 secs

- Calf: hold each leg for 20 secs

- Hamstrings: hold each leg for 20 secs

- Knee Hug: hold each leg for 20 secs

[edit] Friday November 25

-Client at home exercise

[edit] Exercise Log

Uploaded it. Should be under recent changes or lw08ta contributions. We will also email it to you.

[edit] THE END

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