Phase 1 Case Study. the Par-Q questionnaire. Along with answering no, she has no preexisting medical
|
|
- Jean Rodgers
- 5 years ago
- Views:
Transcription
1 David Gladden 9/27/2014 Exercise Prescription Phase 1 Case Study My client is a twenty two year old female, who answered NO to all questions in the Par-Q questionnaire. Along with answering no, she has no preexisting medical concerns. According to her PARmed-X she is 67 inches tall or 5 7, and weighs 182 pounds. Her blood pressure is normal at 112/68. Her BMI is higher at about 28 putting her in the overweight category. The only question on the first page she answered yes to was an excessive fat accumulation around waist. On the second page and third pages of the physical activity readiness medical examination she did not check off a single box, meaning that she has none of the implied conditions meaning that she is okay with unrestricted physical activity (starting slowly and building up gradually). The next thing we went over was the lifestyle evaluation. She has smoked cigarettes, cigars, and a pipe, though she is not a current smoker. She says she had her first tobacco product at 18 years old, and has never been a regular smoker. When we got to the drinking section she was a little bit hesitant as she does drink. In the past month she says she has drank on about 8 separate occasions averaging about 6 beers a week. She says only three of these times were more then 5 drinks. Her physical activity is pretty vigorous as she runs, jogs, and walks her dogs. She says she averages about 2 miles a workout and the workouts last around minutes a session depending on what she is doing. These workouts occur on average about 4 times a week and she has light work in her everyday life and job. She isn t much of a snacker and does not enjoy eating sweets as she says she has dessert 0
2 times in a week. I did however suggest that she get a fasting lipid profile, just for her own health benefits. Once again, my client is a twenty two year old female who is 67 inches tall and weighs 182 lbs. She is a full time student, and she used to play lacrosse at the collegiate level. When I asked her questions about stress she said that she does stress at times, but it is not very often, thus saying she handles her stress pretty well. She is overall a pretty healthy medical history. No preexisting conditions, and no problems that prohibit her from participating in exercise. In her CHD risk profile she scored a total of 77; putting her in the very good range. Since she is young, her age is not a big factor, and seeing since there is no bad family history that helps a lot as well. She does engage in smoking, but it is not regularly. She was in the normal range for her BP at 112/68. I suggested that she get a fasting lipid profile that way we could further discuss this and go from there. At this time she does not believe she is prediabetic. Though she is not obese, she is in the overweight category, and wants to start a new lifestyle so she can lower her BMI and be in a more healthy level. She is fairly active now, but she needs to incorporate more lifting and stretching into her routine. She also needs to extend the frequency, time, and intensity of her workouts if she wants to become healthier. In her lifestyle choices there were a few things I believe could be problems. For instance, her drinking could be cut down, and she could completely stop smoking to better her health. It seems as though she doesn t particularly enjoy sweets, but does enjoy pretzels and salty foods such as that. On the question about salt she said that she does add salt to her food after she tastes it, which could be a problem for blood pressure later in life it that does not cease. I also think that if she ate on a more regular pattern she would be healthier as well.
3 I would have to say that the American Physical Therapy Association is best in line with my future career paths or was I don t actually know if I still want to go in to this field or even use my major. I m thinking about going into the military or to become at state police officer. I feel like when it comes to projects or in the real world case studies it s always prudent to be professional in areas. As far as ethical I feel the is completely up to the person running the tests and the client is they don t agree with a question being asked then they shouldn t answer and for the tester, trainer, or doctor if it was me I wouldn t answer or do certain things if it was against my ethical viewpoints. I would look for alternatives ways to get around the same information or close to it. CLASS PROJECT Part II: Cardiorespiratory Fitness Assessment and Aerobic Exercise Program Instructions for Analysis and Write-Up I. Demographics List the following information for your client: 1. Age Gender female 3. Height Body weight Resting BP and HR 116/69 and HRmax (measured or age predicted) Primary CHD risk factors (if any) obese and BMI 8. Special considerations (if any) n/a 9. Aerobic activity interests jogging outside alone or with her dogs and lifting II. Cardiorespiratory Fitness Assessment
4 A. GXT protocol 1. Explain why the specific protocol and mode (cycle or treadmill) were selected. We did the treadmill test because that was what she felt most comfortable doing 2. Was this a submaximal or maximal GXT? Submaximal 3. Give reasons for GXT termination. If heart rate increases to about 80% of max heart rate, or if they want to quit or need to. 4. Evaluate HR and BP responses during the GXT and recovery. Bp=130/76 5. Graph the HR versus METs for each stage of the GXT (Cycle). N/A 6. Calculate the client's VO 2 max using the multistage model equation if a submaximal GXT was administered. Show all formulas and calculations. She finished in 12:26. Her absolute was 2.98 her relative was which is good and her mets were 9.2. I calculated to get her relative score by taking her absolute score 2.98x1000 divided by her weight in KGs and got Include the GXT data collection form. CLASS PROJECT Part III: Body Composition Assessment Instructions for Analysis and Write-Up I. Demographics List the following information for your client: 1. Age Gender-female 3. Height Weight-182lbs
5 5. %BF (HW) Her BIA-32.3 and skinfold sums 142 off the chart I did some looking up online to and from what I found it put her estimated BF% at BMI Healthy %BF (use norms pg. 220) % 8. Body fatness classification Her classification would be above average and obese III. Skinfold Method A. Use Jackson-Pollock Modified Protocols- 3 Sites Men/ 3 Sites Women B. Follow all standardized ACSM testing procedures. Record two readings within 1-2mm of each other for each site. Average these two readings. C. Show all readings. D. Take the sum of the skin folds and find the client s %BF using the appropriate charts. Greysons Skinfold scores Thigh- 55 and 56 Tricept-40 and 42 Suprailiac-42 and 44 Her some comes to 142 Her results are not on the chart that were handed out in class IV. Other Anthropometric Methods A. Calculate your client's BMI and compare to BMI nomogram value. Classify your client's BMI value. On the hand held BIA reader the thing said her BMI was 31 which is obese but it doesn t match up with the charts on the with the weights and heights shes telling me she is which say it would be around 28. I don t want you to say anything to her because I don t want her to get upset but its messing with my results for this stuff.
6 B. Measure your client's waist and hip circumferences. Calculate the WHR and compare to WHR nomogram value. Classify your client's WHR score. Didn t realize I had to do this V. BIA Method A. Follow all pretest guidelines and standardized testing procedures. B. Record manufacturer's estimate of %BF. 32.3% this again is if she s telling me the right weight and height. Shes been in the lab so shes always just told me her weight and height and I believed her because I was sure shed know that because of playing lacrosse and keeping track of it like me with football, but I don t know now if shes actually telling me the truth. VI. Comparison of Methods A. Make a table that compares each %BF estimate to the %BF obtained from HW. How large and in what direction (over- or underestimation) were the differences? N/A B. Which field technique gave the closest estimate of %BF obtained from hydrostatic weighing? Suggest reasons why this field method was best. N/A C. Which field technique gave the worst estimate of %BF (HW)? Suggest reasons why this field method was worst. I couldn t compare the results because her skinfold result sums are off the chart, and we didn t get to use the hydrostatic tank. I still made a chart of her skinfold numbers the lighter green column are the the numbers used to find her total of 142.
7 VII. Classification of Body Fatness and Calculation of Healthy Body Weight A. Using the hydrostatic weighing results, classify and evaluate your client's body fatness. N/A B. Based on a healthy %BF goal for your client, calculate his or her healthy BW, assuming no change in FFM. Show all work. C. Make recommendations to help your client achieve the healthy body weight and body composition goals. I think my client needs to improve her daily diets and get more exercise in each. She should do more cardio and also do some weight training during the week. Her diet and cardio workouts I think will help her the most to obtain a more healthy body weight and BF%. VIII. Exercise Prescription for Body Composition Change A. Set a short-term, realistic body composition goal for your client. She should reduce her BF% to 29-30% which would be good improvement as well try to reduce her BMI below 28 B. Write an exercise prescription for either FFM gain, %BF loss, or a combination of the two. Be certain to include the following: mode, intensity, frequency, duration, and length of program.
8 Cardio Week1 Week2 Week3 Week4 Intensity moderate Moderate Moderatevigorous Mainly vigorous Frequency 5 times a week 5 times a week 4 times a week 3 to 4 depends on how she feels Duration 2hr 2hr 1 ½ hrs 1hr Type Bike Treadmill Treadmill/elliptical Treadmill/bike/stair stepper David Gladdens project CLASS PROJECT Part IV: Musculoskeletal Fitness Assessment and Resistance Training Program Instructions for Analysis and Write-Up I. Demographics List the following information for your client: 1. Age Gender-female 3. Height Body weight Special considerations (if any)-none II. Musculoskeletal Fitness Assessment A. Administer the push-up and curl-up muscle endurance test battery. Grip Strength- L=35 and R=34 total=70 Push up-21 Curl up-25
9 B. Classify the client's overall muscular endurance. Compare pushup and curl-up values to age-gender norms. Both her push up and curl up results scored very good when compared to age-norms C. Identify muscle groups in need of improvement in endurance. I think she needs to improve upper body strength. Ex=tricepts, chest D. Administer the sit-and-reach and back scratch tests. Sit-and-reach-48cm Back Scratch-R=-2 L=-31/2 median=-2.75 E. Compare client's values on these tests to age-gender norms or average values. Sit-and-reach-scored very good Back Scratch-scored poor III. Resistance Training Program A. Explain the objective and type of program as well as the equipment to be used (variable- or constant-resistance exercise mode?). Dynamic Resistance Training Program I chose this program to help increase her upper body strength Bench, dumbbells, pull up bar, tricept machines, barbells, 10 and 5 pound plates B. Outline the program as follows (1 RM testing is not required for this project. Base it on your client s perceived max):
10 Exercise 1.Incline bench 2.Db bench 3. Upright row 4. Db row 5.Db bicept curl 6.Tricept rope extensions 7. Pull ups reverse grip 8. Pushups 3 grip Joint actions 1-8 all work the shoulder and elbow joints Muscle groups 1.Tricepts, chest, shoulders 2.Tricepts, chest, shoulders 3. three deltoid heads and the trapezius 4. the whole lat, the upper back, and the trap muscles 5. Bicept 6. Tricept 7. latissimus dorsi, bicept, and scaps, and other main shoulder muscles 8. anterior deltoids and pectoralis and triceps brachii muscles Intensity % 1-RM /70% Weight lbs 2. 45lbs 3. 80lbs 4.30lbs 5. 20lbs 6. 80lbs 7. body weight, weight added each week 8.body weight, weight added each weight Reps each grip Sets Progressive overload 1-6. Add 2.5 to 5lbs a week 7-8. Add weight to the pull ups up to ten lbs. a week and add 5 to 10 lbs on your back with a spotter each week Frequency to 3x a week C. Be certain to include at least one exercise for all major muscle groups and more than one exercise for the weakest muscle groups identified in II.C. D. List exercises in the program in the order that will be performed by the client (generally, larger to smaller muscle groups). IV. Flexibility Assessment and Exercise Prescription for Flexibility A. Administer a sit-and-reach test and back scratch test. Identify joints and muscle groups in need of improvement in flexibility. She scored very good in the sit and reach however her shoulder joints need work she scored poor. B. Name two stretching exercises for each of the muscle groups identified in IV.A. Standing Shoulder Stretch-Stand or sit straight and bring your right arm across your chest. Hold this arm at the elbow with your left arm. Relax your shoulders, keep your elbow
11 straight but not locked, and hold this position for 30 seconds. Repeat on the left side. Do not bounce and overstretch with this pose. Anterior Shoulder Stretch-Stand up straight and clasp your hands behind your lower back. Lift your arms back and away from your body, keeping palms together and elbows straight. If you find this difficult to do, you can use a small rolled up towel or band as well. Keeping your back straight, lift your arms as far back as you feel comfortable. Hold for a minimum of 30 seconds and release. C. Write an exercise prescription for your client. Make sure to include each of the following elements: 1. Mode of stretching Static stretching 2. Number of exercises list stretching exercises for each muscle group 1.Rotation Shoulder Stretches 2. Anterior Shoulder Stretch 3. Standing Shoulder Stretch 4. Posterior Shoulder Stretch 5. Internal Rotation Stretch 6. External Rotation Stretch 3. Intensity <pain-free ROM 4. Frequency 2 days/week minimum; can be daily 5. Time of each stretch Time of total stretching program should be at least 15minutes long 6. Repetitions 2-4; accumulate 60 sec per exercise 7. Duration of each workout Duration: sec/stretch; total time may be more important than stretch duration V. Balance Assessment and Recommendations
12 A. Administer the one-leg stand tests. Blind-Left-53sec Right-103sec Normal-Left-4:30 Right-3:28 B. Compare scores to norms (see tables 12.1 and 12.4). Greyson s score were outstanding compared to the norms for her age Norms-45.1 sec for eyes open (Left-4:30 Right-3:28) 13.1 sec for eyes closed (Left-4:30 Right-3:28). She is a lacrosse player which explains her outstanding scores. She has great balance and body control. C. Make activity recommendations to improve your client's balance. Pilates Yoga Tai chi Dance
CSEP-Certified Certified Personal Trainer (CSEP-CPT) CPT) Musculoskeletal Prescription
CSEP-Certified Certified Personal Trainer (CSEP-CPT) CPT) Musculoskeletal Prescription 1 Exercise Prescription for Improving Muscular Strength & Endurance Key Concepts: 4.17 4.18 2 Key Training Principles
More informationWelcome! ACE Personal Trainer Virtual Exam Review: Module 5. Laura Abbott, MS, LMT. What We ll Cover This Module
Welcome! ACE Personal Trainer Virtual Exam Review: Module 5 Laura Abbott, MS, LMT Master s Degree, Sports Medicine Licensed Massage Therapist Undergraduate degree in Exercise Science Instructor of Kinesiology,
More informationHeather Case Study Answers
Heather Case Study Answers Heather is a 33-year-old part-time sociology major who does research at her desk job most of the day. You notice that her shoulders are rounded (kyphosis). In addition, Heather
More informationBARATHEON BODY BUILDER
ZONE WORKOUTS BARATHEON BODY BUILDER ZONE 1 FREE WEIGHTS WARM UP WITH 10 MINS OF LIGHT CARDIO OF YOUR CHOICE BICEP CURLS Stand with your arms Use a 6-12 guide, if Repeat the movement Start by selecting
More informationWEIGHT LIFTING PROGRESSION ACROMIOPLASTY WITH DISTAL CLAVICLE RESECTION, ROTATOR CUFF REPAIR (POST OPERATIVE)
WEIGHT LIFTING PROGRESSION ACROMIOPLASTY WITH DISTAL CLAVICLE RESECTION, ROTATOR CUFF REPAIR (POST OPERATIVE) A. CONTRAINDICATED EXERCISES FOR PHASE I- (ILLUSTRATED BELOW) - Front Raises, lateral raises,
More informationCardiovascular Assessment Protocol: Direct Value Max VO2: Very Low Low Fair Moderate Good Very Good Elite
CARDIOVASCULAR Cardiovascular fitness is the ability of the heart, lungs and circulatory system to supply oxygen and nutrients to working muscles efficiently, and allows activities that involve large muscle
More informationResistance Training Program
Name: Resistance Training Program How to do Resistance Training: Warm up for 5 minutes before resistance training e.g., walk or cycle slowly o Avoid stretching before resistance training Do all exercises
More informationWEIGHT LIFTING PROGRESSION SHOULDER SUBLUXATION/DISLOCATION/POST BANKART OR CAPSULAR SHIFT SURGERY (OPERATIVE)
WEIGHT LIFTING PROGRESSION SHOULDER SUBLUXATION/DISLOCATION/POST BANKART OR CAPSULAR SHIFT SURGERY (OPERATIVE) A. CONTRAINDICATED EXERCISES (ILLUSTRATED BELOW) - Overhead or military press, dumbbell press,
More informationResistance Training Program
Name: Resistance Training Program How to do Resistance Training: Warm up for 5 minutes before resistance training e.g., walk or cycle slowly o Avoid stretching before resistance training Do all exercises
More informationEXERCISE PRESCRIPTION FOR A HEALTHY LIFESTYLE
EXERCISE PRESCRIPTION FOR A HEALTHY LIFESTYLE Benefits of Regular Exercise Improve musculoskeletal health Increase strength Activities of daily living, quality of life Increase endurance Improve functional
More informationAPPENDIX B: Bonus Workout Section
APPENDIX B: Bonus Workout Section Bonus Workout Section DISCLAIMER Raymond M. Binkowski is not a physician or registered dietitian. The contents of this book should not be taken as medical advice. It
More informationPre-Assessment Workshop Spring 2018
Pre-Assessment Workshop Spring 2018 Overview A. Interpreting Pre-Assessment Results a. b. c. d. e. Anthropometrics Balance & Agility Cardiorespiratory Fitness Muscular Fitness Flexibility B. Goal Setting
More informationStarting a Strength Training Program
MINTO PREVENTION & REHABILITATION CENTRE CENTRE DE PREVENTION ET DE READAPTATION MINTO Starting a Strength Training Program About This Kit The key to improving strength is applying resistance to the muscle
More informationAPF PowerPoint: Unit 1
APF PowerPoint: Unit 1 BASIC DEFINITIONS Repetition one complete movement of an exercise. Repetition consists of concentric and eccentric muscle actions. Set group of repetitions performed continuously
More informationDay 1. Upper Body Push
Workout Guide Day 1 Upper Body Push Shoulder Press 3 10 45secs Chest press 3 10 45secs DB Push Press 3 15 45secs DB Bench Press 3 15 45secs Tricep Push Downs 3 20 45secs Rower 2x500m sprints (2min rest)
More informationTHIS MATERIAL IS A SUPPLEMENTAL TOOL. IT IS NOT INTENDED TO REPLACE INFORMATION PROVIDED IN YOUR TEXT AND/OR STUDENT HAND-BOOKS
THIS MATERIAL IS A SUPPLEMENTAL TOOL. IT IS NOT INTENDED TO REPLACE INFORMATION PROVIDED IN YOUR TEXT AND/OR STUDENT HAND-BOOKS. REVIEW CHAPTERS 8, 9, 10, and 12 OF TEXT BOOK Homework Review; Lab 1 Review
More informationExercise for Health Aging
Exercise for Health Aging General Training Guidelines Perform workouts two or three days per week Allow for at least one day of rest in between workouts Include exercises in each workout that use different
More informationWEEK 1 ADVANCED BOOTY BUILDING PROGRAM BOOTY BUILDING PROGRAM
DAY 1 Reminder! Print off your photocard and take your day 1 photo. Make sure it s full length and in color. DAY 1 WARM UP Elliptical Duration: 10-15 minutes REST: 60 SECONDS BETWEEN EACH SET WALKING LUNGES
More informationDay 1 Upper Body Exercise Sets Reps Rest
Workout Guide Day 1 Upper Body Exercise Sets Reps Rest Chest press 4 15 45secs lat pull down 4 15,12,12,10 45secs Shoulder press 4 12 45secs Barbell Push press 4 15 45secs Bicep curls 4 12 45secs Bike
More informationLEVEL 3. Training Program. Getting Started:
Training Program LEVEL3 Training Program ADVANCED page 2 Training Program TIPS page 7 We ve developed an Advanced Training Program (Level 3) to help you attain your weight-loss goal. The program is separated
More informationTHE GREAT EIGHT. Australian Institute of Fitness 1 / 13
THE GREAT EIGHT Australian Institute of Fitness 1 / 13 ABOUT THE GREAT EIGHT Exercises that is! Eight GREAT exercises. By now you should have opened your Master Trainer elog Book (see Welcome section)
More informationAging and Exercise 8/7/2014. Effects of Aging and Exercise
Aging and Exercise Dave Enzler Director of Recreation, Fitness and Wellness University of Southern Indiana Effects of Aging and Exercise Normal Changes Body Composition (muscle mass decreases, fat increases)
More information1. Abs Triangle of Control Muscle: Upper abdominals Resistance: Body weight Body Connection: Legs
Program C1 Chest and Shoulders 1. Abs Muscle: Upper abdominals Resistance: Body weight Lie flat with legs hooked through upper bench, adjusted so that the knees and hips are at 90 degrees. Extend arms
More informationPOWERFIT PERSONALIZED TRAINING PROGRAM
POWERFIT PERSONALIZED TRAINING PROGRAM TYSON M DEC 16 - week cycle 8 WEEK TRAINING PLAN ABOUT YOU Your current health and fitness goals are to: Speed up metabolic rate MAINTAIN MAXIMUM MUSCLE MASS Compete
More informationFitness A complete approach to Health. Creating Balance
Fitness A complete approach to Health Creating Balance Fitness Learning Outcomes Phase 1 1. Explain the difference between Fat body weight and Lean body weight and the importance of balance. 2. Categorize
More informationCardiovascular Assessment Protocol: Direct Value Max VO2: Very Low Low Fair Moderate Good Very Good Elite
CARDIOVASCULAR Cardiovascular fitness is the ability of the heart, lungs and circulatory system to supply oxygen and nutrients to working muscles efficiently, and allows activities that involve large muscle
More informationStrength Training. Presented by. Brian Siegert Marshalltown Police Department
Strength Training Presented by Brian Siegert Marshalltown Police Department My Background Started training in college Competed in natural body building competitions Graduated from University of Northern
More informationAdvice on Resistance Exercise
Advice on Resistance Exercise You are aiming to increase your amount of body muscle as well as the endurance and strength of your muscles. For endurance training you need a lighter weight or smaller resistance
More informationBegin with minutes of cardio warmup (stairclimber, treadmill, elliptical, bike, rowing, etc.) Single / One Arm Dumbbell Bench Rows
Arms(2) Arms, Back, Shoulders AP AT P. Begin with 15-20 minutes of cardio warmup (stairclimber, treadmill, elliptical, bike, rowing, etc.) Dumbbell Bent Over Lateral Rear Delt Raises / Flyes Single / One
More informationFive for Life Student Portfolio
Five for Life Student Series 1, Student Edition Table of Contents Student Essential Question: How do my current behaviors and fitness affect my health now and in the future? Over the course of this portfolio,
More informationPersonal Fitness Plan
Personal Fitness Plan Name: Period 0 1 2 3 4 5 6 7 Date: When you complete this project, you will accomplish the following: Set specific short term and long term personal physical fitness goals. Identify
More information3 DAY GYM TRAINING PROGRAM. Author: Holly Expert
3 DAY GYM TRAINING PROGRAM Author: Holly Louise #thefitpharmacist @thefitpharmacist_ @bodyscience Expert 3 DAY GYM TRAINING PROGRAM Your program has been designed to be followed for 8-12 weeks. You will
More informationMODULE THREE WELLNESS PLAN
MODULE THREE WELLNESS PLAN Fill in all logs and answer the reflection questions completely with supporting details.. SECTION 1: GOALS Include your goals for each area of wellness before completing the
More informationInstructions Functional Strength Workouts Do workouts 2 3 times per week alternating between Workout A and Workout B. For example, if you are working out 3 times per week, in week 1 you will do A,B,A,
More informationBLOCK 2. How to get started. Week 4-6. Make sure you learn the exercises first and have proper form.
Week 4-6 GERMAN HIGH VOLUME TRAINING 10 REPS PER SET TAKE YOUR TIME WITH YOUR REPS 10 SETS PER EXERCISE 1 MINUTE BREAKS IN BETWEEN EXERCISES BLOCK 2 How to get started Before you get started, familiarize
More informationCHERRY Creek Baseball. Fall workout CHERRY CREEK BASEBALL STRENGTH TRAINING
CHERRY Creek Baseball Fall workout CHERRY CREEK BASEBALL STRENGTH TRAINING Most athletic movements Originate from the hips and legs. This is true for most fundamental baseball skills such as running, jumping,
More informationBarbell Good Morning. 2 sets 10 reps
Back(1) Back, Shoulders AP AT P. Begin with 30-45min of cardio Barbell Deadlifts Barbell Good Morning Machine Assisted Pull-ups / Pullups 2 sets 20 reps 10 lbs Start with 10lbs on each side of the bar.
More informationFitness and Wellness 12th Edition Hoeger TEST BANK Full download at:
Fitness and Wellness 12th Edition Hoeger TEST BANK Full download at: https://testbankreal.com/download/fitness-wellness-12th-edition-hoeger-testbank/ Fitness and Wellness 12th Edition Hoeger SOLUTIONS
More informationUnit 1: Fitness for Sport and Exercise. Fitness Testing
Unit 1: Fitness for Sport and Exercise Fitness Testing Importance of fitness testing Gives baseline data for monitoring/improving performance Can design training programmes based on test results and determine
More information12 Week Do-it-Yourself Fitness Program
12 Week Do-it-Yourself Fitness Program Created by Brad Awalt, MS, ACSM Assistant Manager, Health Plus brad.awalt@vanderbilt.edu December 2008 Do you have a goal to begin an exercise routine, but not sure
More informationSET 1 SET 2 SET 3 SET 4 SET5. Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
OPTIMIZE - WEEK 7 DAY 1 LOWER BODY SET 4 SET5 Leg Extensions 20 15 10 8 8 Squat Jumps 20 20 20 20 20 Calf Raises (seated) 20 20 20 20 20 Calf Raise (standing) 20 20 20 20 20 Lying Ham Curls 20 20 20 20
More informationHPHE 4450 Exercise Testing and Prescription. Fitness Assessment and Exercise Prescription Project
HPHE 4450 Exercise Testing and Prescription Fitness Assessment and Exercise Prescription Project Overview In pairs, students will perform a comprehensive fitness assessment on each other and develop and
More informationSummary of exercises included on last page
Summary of exercises included on last page Anterior Delts Shoulders Anterior Deltoids (Front Delts) Help to raise upper arm forward Arnold Press optional, compound, free Anterior Deltoids, Triceps, Trapezius,
More informationCONTENTS. Disclaimer...c. Workout Guidelines... d. 10 Tips to Train Safe... e. Workout Log... f. Intro Beginner Intermediate...
CONTENTS INTRODUCTION Disclaimer...c Workout Guidelines... d 10 Tips to Train Safe.... e Workout Log... f WORKOUT PROGRAM Intro... 1 Beginner... 7 Intermediate... 14 Advanced - 2K3... 22 Expert - 2K4...
More informationSupplements are to be used to improve performance in the gym and to enhance health on a day to day basis.
Workout Plans: - 3 Days per week weight training with 20 mins PWO SSC Cardio - 2 Days per week conditioning/hiit training - 2 Rest Day per week Nutrition Plans: Diet should consist of a lower carbohydrate
More informationUpper Body Exercises
Lesson Upper Body Exercises Arms & Shoulders By Carone Fitness Anterior (Front) Of Arm Although arms are sometimes focused on too much, they still are an important part of a balanced strength training
More informationWhole Body Strength Men
Whole Body Strength Men Whole Body Strength for Men Introduction This exercise routine is created for men and women with the goal of strengthening their overall body. Included in this workout are a range
More informationDauphin County Chiefs of Police Testing Consortium Physical Fitness Test Standards
Dauphin County Chiefs of Police Testing Consortium Physical Fitness Test Standards The standard used in the physical fitness test were derived from law enforcement physical fitness norms that are based
More informationAMERICAN COUNCIL ON EXERCISE PERSONAL TRAINER UNIVERSITY CURRICULUM LAB MANUAL
AMERICAN COUNCIL ON EXERCISE PERSONAL TRAINER UNIVERSITY CURRICULUM LAB MANUAL LAB ACTIVITY #1: PERSONALITY STYLES Complete the Personality Styles worksheet on the following page to describe your own personality.
More informationUSING FREE WEIGHT EQUIPMENT
USING FREE WEIGHT EQUIPMENT Free weights are different in design and slightly different in function compared to machines. Free weights allow a nonrestrictive effect on your joint movement. Using machines
More informationBarbell Curl. 1. Identical as the DB Curl, except you are using a barbell. Bench Press
Barbell Curl 1. Identical as the DB Curl, except you are using a barbell Bench Press 1. Take a grip no wider than shoulder width. For most individuals this will be about a 14 width 2. Pull your shoulder
More informationThis guide is intended as a reference only, not as a medical manual BY TFIT GYM LLC
This guide is intended as a reference only, not as a medical manual. The information given here is designed to help you make informed decisions about your health. It is not intended as a substitute for
More informationFor faster results, add your choice of cardio (walking/running, elliptical, treadmill) 4 or 5 times a week.
Fit, Firm, Flexible, Fast! Shape up fast with a double-duty cardio and strength-training workout that builds lean muscle, increases flexibility, and gets you the fit body you want. Work your whole body
More informationInstructions Functional Strength Workouts Do workouts 2 3 times per week alternating between Workout A and Workout B. For example, if you are working out 3 times per week, in week 1 you will do A,B,A,
More informationrength_training.html
http://www.kidshealth.org/teen/food_fitness/exercise/st rength_training.html Strength Training Strength training is a vital part of a balanced exercise routine that includes aerobic activity and flexibility
More information12 Week Workout Program
12 Week Workout Program By Lee Hayward I get a lot of e-mail from people asking me all sorts of exercise related questions such as: - How many days per week should I workout? - How many exercises should
More informationDISCLAIMER - PLEASE READ!
DISCLAIMER - PLEASE READ! This e-book and the information contained in it are not meant for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical
More informationBODYWEIGHT EXERCISE TRAINING BASICS
BODYWEIGHT EXERCISE TRAINING BASICS unique-bodyweight-exercises.com The reason this bodyweight exercise program is so effective for weight loss or a combination of strength, stamina, definition and fitness
More information95% 2RM 90% 4RM 80% 75% 10RM 85% 100% 6RM 8RM
MAXIMUM LIFT BASED ON REPETITIONS use this as a guide of which weight to start with, however know that this will apply more to single joint exercises curls, leg extension/curls than compound exercises
More informationALPHA MUSCLE ALAIN GONZALEZ
ALPHA MUSCLE ALAIN GONZALEZ COPYRIGHT NOTICE Published by: Human Evolution Publishing Copyright 2018 All material in this guide is, unless otherwise stated, the property of Alain Gonzalez and Human Evolution
More informationOlder Adult Beginner
Older Adult Beginner Older Adult - Beginners Introduction This exercise routine is created for men and women over the age of 55. These individuals may have joint pain, muscular pain, new to a workout routine,
More informationExercise Log. Body Parts Trained (Circle all that apply): Whole Body Chest Back Shoulders Legs Calves Biceps Triceps Abs Other:
Exercise Log Date (Day/Month/Year): Start Time: End Time: Name of Workout: Shoulder and Triceps Routine #1 Body Parts Trained (Circle all that apply): Whole Body Chest Back Shoulders Legs Calves Biceps
More informationEXAMPLE OF A SCHEDULE FOR PHASE 1
G E T T I N G S T A R T E D DAYS Each phase of the program has workout days. Repeat the workout days without skipping a day. For example, in phase 1, after day 4, your next workout would be day 1 again.
More informationDay 1. Upper Body. Exercise Sets Reps Rest Chest Press secs Shoulder Press secs Cable Pull Down secs Seated Cable Row secs
Workout Guide Day 1 Upper Body Chest Press 3 15 45secs Shoulder Press 3 15 45secs Cable Pull Down 3 15 45secs Seated Cable Row 3 15 45secs Treadmill 10-15min walk (5% incline) Bike 10mins on Level 6 Day
More informations PERSONAL FITNESS PLAN
s PERSONAL FITNESS PLAN Name Period Teacher Year Due Date: http://www.cnusd.k12.ca.us/page/22178 7 th Grade Standards: 3.3, 3.4, 3.6, 4.1, 4.2, 4.3 8 th Grade Standards: 3.2, 3.3, 3.5, 4.1, 4.2, 4.3 1
More informationNFL PLAY 60 FITNESSGRAM Project
Welcome to Part 4 of our 6-part Welcome Series. I m Julie Stefko, Associate Director for the NFL PLAY 60 FITNESSGRAM project. In this segment, we will take a closer look into the specific FG test items
More informationCircuit Training for max fat loss, toning up and improved fitness
Circuit Training for max fat loss, toning up and improved fitness Vijay (He-man of India, Brand Ambassador Fitness café gym) Mayank Attrish (Reebok Certified Fitness Expert ) Exercise (Thigh) Variation(Thigh)
More informationBench Press (free weights) Pullover (dumbbell) Prone-grip pull-up (tower/assisted platform
When exercising always incorporate a warm-up for at least 5 minutes. Typically a warm-up should be a whole body exercise i.e. jumping jacks, jogging, calisthenics, etc The repetitions represent how much
More informationUltimate Personal Training Biceps Exercise Guide
Ultimate Personal Training Biceps Exercise Guide Major Muscles That Act At The Elbow and Forearm MUSCLE ORIGIN INSERTION Biceps brachii Brachialis Pronator teres Long head from tubercle above glenoid cavity;
More informationPreparing for ORPAT. Major areas of fitness: 1. Flexibility 2. Cardiopulmonary Endurance 3. Muscular Strength 4. Muscular Endurance
Preparing for ORPAT This guide is a resource for those individuals preparing for the Oregon Physical Ability Test (ORPAT). Individuals should consult with a medical or health professional before beginning
More informationTraining Lab Procedures
Training Lab Procedures Last Name: Conduct the procedures described on yourself and a friend unless the procedure only requires one subject. Be sure to warm up prior to starting any exercise. Record responses
More informationWhat is Physical Fitness?
What is Physical Fitness? The Body Systems ability to work together efficiently Daily activities require no effort Have the energy to respond in an emergency Can enjoy leisure activities Both Health and
More informationDynamic Warm-Up & Cool-Down. Do this complete warm-up and cooldown
Dynamic Warm-Up & Cool-Down. Do this complete warm-up and cooldown before and after every workout. Dynamic Warm-Up ~Prepare & Activate~ 1a Leg swings 1 x 8 each 1b Diagonal arm swings 1 x 8/side 1c Bent-over
More informationRESISTANCE STRENGTH TRAINING EXERCISE
RESISTANCE STRENGTH TRAINING EXERCISE Alternating Dumbbell Chest Press Lie supine on a flat bench with dumbbells in each hand with a pronated grip. Extend your arms, holding the dumbbells in line with
More informationExercise Log GROUP A. Ball and Dumbbell Pullovers. Dumbbell Burpese with Upright Rows
Exercise Log Date (Day/Month/Year): Start Time: End Time: Name of Workout: Back, Shoulders, and Core Routine Body Parts Trained (Circle all that apply): Whole Body Chest Back Shoulders Legs Calves Biceps
More informationShoulders above the rest?
Exclusive ACE Sponsored Research Shoulders above the rest? BY SAMANTHA SWEENEY, M.S., JOHN P. PORCARI, PH.D., CLAYTON CAMIC, PH.D., ATTILA KOVACS, PH.D., AND CARL FOSTER, PH.D. The shoulders the deltoids
More informationLesson #3. Muscular Strength and Endurance
Lesson #3 Muscular Strength and Endurance MILO OF CROTONA LEGENDARY USE OF THE OVERLOAD PRINCIPLE The Story of Milo This famous athlete increased his strength by lifting a small calf several times a week.
More informationWorkout to Go. A Sample Exercise Routine from the National Institute on Aging at NIH
Workout to Go A Sample Exercise Routine from the National Institute on Aging at NIH i Workout to Go Are you just starting to exercise? Getting back into a routine after a break? Wanting to keep up your
More informationGW STRENGTH AND CONDITIONING LACROSSE
GW STRENGTH AND CONDITIONING LACROSSE WINTER WORKOUT PACKET 2011 GEORGE WASHINGTON UNIVERSITY STRENGTH & CONDITIONING The following manual includes the winter workout schedule and programs for the upcoming
More informationSports Conditioning for the Knee A guide to conditioning and knee injury prevention
Alex Petruska, PT, SCS, LAT Sports Conditioning for the Knee A guide to conditioning and knee injury prevention This program has been developed to provide a comprehensive guide to the conditioning of the
More informationFOR THE SERVICE MEMBER: Rx3 REHABILITATION PROGRAM
CREATED BY THE HUMAN PERFORMANCE RESOURCE CENTER / HPRC-ONLINE.ORG / FROM THE CONSORTIUM FOR HEALTH AND MILITARY PERFORMANCE HUMAN PERFORMANCE RESOURCE CENTER Injury/Condition: Injury/Condition: What is
More informationWeight: Snatch. Grip Deadlift. 1 5x5 5x5 5x5 5x5 x5 x5 2 5x5 5x5 5x5 5x5 x5 x5 3 5x5 5x5 5x5 5x5 x5 x5 4 3x10 3x10 3x10 3x10 x5 x5.
5x5 for Hypertrophy Hypertrophy training often doesn t get much credit outside of bodybuilding circles. Many strength athletes tend to think of adding muscle mass as a unwanted side effect of their training.
More informationApplicant Fitness Test Cumberland County Police Testing Consortium 2018
Applicant Fitness Test Cumberland County Police Testing Consortium 2018 This is a pass or fail test. The individual tests will be conducted in the order displayed below. 1. Vertical Jump Requirement Jump
More informationFitness Lifestyle Journal
Fitness Lifestyle Journal Name Date 1 Name 02.04 Body Mass Index 02.05 Fitness Testing 1. Check the chart for the standard for your age and record it in the first column. 2. Have your partner record your
More informationOperation Overhaul: January Challenge
Name: Operation Overhaul: January Challenge STRENGTH TRAINING You will focus on challenging all muscle groups and increasing muscle mass, for upper or lower body strength. You may use weights or bands
More informationCANDIDATE PREPARATION GUIDE
CANDIDATE PREPARATION GUIDE The job of a firefighter is one of the most physically demanding jobs in North America requiring high levels of cardiopulmonary endurance, muscular strength, and muscular endurance.
More informationWhat skill level is this Workout Program designed for? Everyone! Workout # 1: Whole Body Work Out Describe this Workout.
These workout programs go from building lean muscle mass, endurance, strength, a big muscle gains. IMPORTANT NOTES!! 1. Make sure to exhale when you are exerting yourself! Meaning when you lift the weight
More informationADVANCED WALKING PROGRAM
Ready, Set - GOAL! ADVANCED WALKING PROGRAM This schedule is for Individuals who are normally active without significant health complaints but who regularly engage in fitness walking. Increase the time
More information7th Grade Personal Fitness Plan
7th Grade Personal Fitness Plan Matt Villaescusa Name: Period: Date: Personal Fitness Contract I,, Matt V am going to make a commitment to helping build my lifelong fitness and nutrition habits that will
More informationReady, Set - GOAL! INTERMEDIATE WALKING PROGRAM
Ready, Set - GOAL! INTERMEDIATE WALKING PROGRAM This schedule is for Individuals who are normally active without significant health complaints but who regularly engage in fitness walking. Increase the
More informationWeight/resistance training.
Weight/resistance training. If you want to lose fat or change your body, one of the most important things you can do is lift weights. Diet and cardio are equally important, but when it comes to changing
More informationALPHA MUSCLE ALAIN GONZALEZ
ALPHA MUSCLE ALAIN GONZALEZ COPYRIGHT NOTICE Published by: Human Evolution Publishing Copyright 2018 All material in this guide is, unless otherwise stated, the property of Alain Gonzalez and Human Evolution
More informationBiceps Curl. Muscle Focus: Biceps. You do < 12 Reps = 500 Body Building Points You do > 12 Reps = 1000 Body Building Points
Biceps Curl Muscle Focus: Biceps Stand tall with feet shoulder-width apart, invisible dumbbells at hips Curl both invisible dumbbells up toward shoulders Lower arms and repeat You do < 12 Reps = 500 Body
More informationInstructions Functional Strength Workouts Do workouts 2 3 times per week alternating between Workout A and Workout B. For example, if you are working out 3 times per week, in week 1 you will do A,B,A,
More informationPersonal Fitness Plan [Type the document subtitle] 3/10/2014 Class Period MW T/TH
Personal Fitness Plan [Type the document subtitle] 3/10/2014 Class Period MW T/TH MY PERSONAL FITNESS PLAN CONTRACT Fitness Contract for Self I,, am going to make a commitment to helping build lifelong
More informationUnderstanding the program
Live Fit Fat Loss Workshop 13 Understanding the program Theory The idea behind completing full-body workouts is that, in general, they are more energy-expensive compared to a typical body part split routine.
More information4 x 15, 12, 10, 8 means ONE set of 15 followed by ONE set of 12 and so on. Do NOT perform 4 sets of all four repetitions FOUR times.
WORKOUT 2018 All Rights Reserved Created Exclusively for Bombshell Fitness by Shannon Dey SPECIAL INSTRUCTIONS When is noted, do not rest between exercises but rest 20-30 seconds after the is completed.
More information28-Day Anabolic Frequency
Copyright Notice Published by: Muscle Monsters LLC Copyright 2015 All material in this guide is, unless otherwise stated, the property of Alain Gonzalez. Copyright and other intellectual property laws
More informationTable of Contents. v For Access to the Members Club, please go to
Table of Contents Levels of Resistance 2 Door Anchor Instructions 3 Workout Safety Instructions 4 Storage and Care of Resistance Bands 5 Warranty 6 HITT Workouts 7 Tabata Workouts 8 Workout Dice Game 9
More informationFitness101 Intermediate to Advanced Plan.
Fitness101 Intermediate to Advanced Plan www.sleekgeek.co.za THE FITNESS 101 SLEEKGEEK 8-WEEK TRANSFORMATION PLAN LEVEL: INTERMEDIATE TO ADVANCED INTRODUCTION Welcome to our Fitness 101 8-Week Transformation
More information