Barbara is a 59-year-old female who works for the University of North Texas as a clerical support personnel. Prior to her start in the Master’s Program in Higher Education Administration, Barbara was a recreational runner who ran two to three times a week and went to a step aerobics class to train for 5K. Barbara also worked out in a health club doing group strength training and group indoor cycling classes to stay in shape for her activities, but rarely worked out on her own because she preferred the camaraderie of group activities.
Barbara exercised occasionally throughout the year of coursework but now that she has graduated but now wants to work with a personal trainer to start working out regularly and get back into better shape.
Barbara:
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Health-risk Appraisal Age 59 Height/Weight 5’7”/180lbs Exercise history Previously a frequent exerciser. Step Aerobics in group exercise classes, ran regularly. Wants to get back into better shape and return to prior activities. Medical history Kidney cancer three years ago and appendix removal but no complications from either. Currently not taking any medications except over the counter pain relievers as needed. Risk factors: No history of high cholesterol or fasting blood glucose, blood pressure (118/74) and resting heart (62 bpm). Occasional, soreness in lower back. Barbara approached me, a trainer at her health club, about using my services. After conversations with her about her goals we have agreed to invest in a package of 30 personal-training sessions in an effort to return to her prior fitness level. I have obtained her health-history information, measure her blood pressure, identify her specific training goals, and am having her start on a basic exercise program. Barbara has no medical issues, but she did indicate that she has been experiencing mild soreness in her low back, though it has never been severe enough for her to seek the attention of a doctor. Based on the health-risk appraisal and the goal-setting discussion, I have determined that Barbara is in the preparation stage of change because she is motivated to exercise regularly, but has yet to adopt a regular routine. Based on our conversation and my notes that she has the potential to move fairly quickly into the action stage because she is motivated to exercise, has been successful at following a regular exercise program in the past, and just needs structure for a proper training progression to achieve her goals. Upon the conclusion of the health history and blood-pressure assessments, I conducted a basic assessment of her posture to identify any major muscle imbalances and finds slight thoracic kyphosis and increased low-back lordosis. Based on this assessment, I have decided to spend the last 20 minutes of the first session teaching her some basic core-activation exercises, including the birddog, plank, sideplank, and glute bridge exercises so that she can start working on her core stability. Barbara is a highly motivated ex-athlete who wants to include running as a mode of exercise, but she has not been exercising regularly since starting her courses at the college. With that in mind, I will first implement a cardio-respiratory program that helps her rebuild her aerobic base. Once she can complete 20 to 30 minutes of steadystate moderate-intensity exercise in zone 1 [ratings of perceived exertion (RPE) of 3 to 4], he will have her perform a submaximal talk test to establish her heart rate at the first ventilatory threshold (VT1). He will then use her heart rate at VT1 to progress her cardiorespiratory program to help her work toward her running goals. Next I will assess Barbara’s lower-body flexibility and test the strength and endurance of her core muscles in an effort to identify the cause of her low-back discomfort.
During the second session, I will conduct the passive straight-leg raise assessment and the Thomas test, along with the trunk flexor, trunk lateral, and trunk extensor endurance tests, in an effort to identify any abnormal muscle tightness or weakness that can be addressed with the exercise program. I will use the results from these assessments to establish Barbara’s baseline levels of flexibility and core strength for comparison with future assessments to determine program effectiveness. In their initial conversation, Barbara identifies her primary objective as weight loss and indicates that she is motivated by tracking her results, so I have decided to take body composition and circumference measurements so we can track her progress toward her goals. During the assessments, Barbara was able to complete all of the fitness tests without complications. Rather than compare her scores to “norms,” I decided to simply record her scores to use as baseline values when measuring progress during future assessments, and to help with program …show more content…
design. Barbara-Trainer’s Assessment Notes Assessment Results Observations Posture Stands with slight kyphosis and lordosis posture Will need to improve postural stability and mobility Body composition 28% body fat She has an average build but is carrying a little more weight than she should be Circumference measurements Waist: 27 inches (69 cm) Hips: 33 inches (84 cm) Waist to hip ratio: 0.82 (average) She wants to get fit and tone; lose some saggy parts under her arms and trim down thighs. Lose belly fat. Passive straight- leg raise test Right: Approximately 90 degrees Left: Approximately 80 degrees Right leg has more ROM than the left. Core function assessment Demonstrated that she can activate her TVA Thomas test Right: Right femur lies flat on the table, knee is in slight extension Left: hip flexes slightly, does not stay flat on table, knee maintains slight extension She is tight in both quadriceps.
Left hip flexors are tighter than the right – ROM in hips could be cause of back issue. She needs to increase ROM of hip flexors.
Truck extensor test Held truck flexion for 80 seconds Has a flexor extensor ratio of 1.4; needs to work on strength and endurance of back extensor muscles
Functional Movement and Resistance Training—Phase 1: Stability and Mobility Training
Due to the imbalances in flexibility and muscular strength and endurance, I will start Barbara with a program focusing on stability and mobility. This phase will last until she demonstrates effective strength of the core muscles and improved range of motion (ROM) of the hips. I estimate that she will spend two to four weeks in this phase.
• Frequency: Barbara will train two times per week with me and once a week on her own.
• Intensity: These exercises focus on using bodyweight to create an overload, leading to enhanced conditioning and stability of the core muscles.
• Type: Based on her goals and the results of the assessments, I have designed a program that will focus on exercises to help improve her core strength while also addressing the ROM of her
hips. • Time: Each workout should last approximately one hour, including a five-minute warm-up of walking on the treadmill and a 10-minute cool-down that includes stretching of the hip flexors, adductors, and extensors, as well as the back, chest, and calves. Barbara – Functional Movement & Resistance Training Phase I – Stability & Mobility Training Exercise Intensity Repetitions Rest Interval Sets Exercise progression for core activation <50% MVC 1 10-15 seconds 1-2 Birddog Bodyweight 10-12 30-60 seconds 2-3 Dirty dog Bodyweight 10-12 30-60 seconds 2-3 Plank Bodyweight 1 (30-45 second hold) 30-60 seconds 2-3 Side Plank Bodyweight 1 (20-30 second hold) 30-60 seconds 2-3 Glute Bridge Bodyweight 12-15 30-60 seconds 2-3 Thoracic matrix in neutral stance (seated or kneeling), progress to standing, staggered-stance, and split stance Bodyweight 15 30-60 seconds 2-3
Exercise science possess many traits that attracted my attention whether it dealt with the different job opportunities or the ability to help an individual. There are two areas of exercise science that one can choose as a possible career path or as a major minoring in something else related to this type of work. One of the areas of study includes exercise physiology which can be defined by “the study of how the body’s structures and functions are changed as a result of acute and chronic bouts of exercise”. Not only does exercise physiology promote a healthy lifestyle, but it is closely connected to human performance, fitness, development/aging, and prevention/rehabilitation from disease or injury. Pursuing a degree in exercise physiology allows an individual in this profession to choose between several careers including physical education, exercise science and athletic training (Fisher, 2). In addition, becoming a chiropractor can be achieved through exercise science.
Being that engaging in physical activity with her children is important, she should set aside time daily for both her and her children to be active. For example, after work and school, her and her children can go outside and run around kicking soccer ball, or go for a walk, etc.
Cahill, Bernard R. Proceedings of the Conference on Strength Training and the Prepubescent. American Orthopeadic Society for Sports Medicine. 1-11. 1995.
Using the transtheoretical model, Tammy is at the second stage, which is the contemplation to preparation stage. Tammy has been physically active throughout her life by playing softball. In the contemplation to preparation stage the individual wants information to sign up, has interest, and are planning to set goals. In this scenario, Tammy has come to the professional to begin an exercise program. It is also noted that Tammy is interested because she recently read an article about the benefits of resistance training in late life. Also, her friends at the facility has said good things about the program.
Gabboth, Tim. "Journal of Strength & Conditioning Research (Lippincott Williams & Wilkins). Feb2012, Vol. 26 Issue 2, P487-491. 5p." N.p., n.d. Web.
Justin is 25 years old and currently goes to school at University of Wisconsin-Milwaukee majoring in kinesiology and minor in psychology. While talking to Justin he told me he got interested in working out at the age of 14, when he was going through a hard time in his life at a young age. Justin’s dad, who also use to be a personal trainer got Justin interested in “working out as a outlet for his emotions”, He said. Soon he started to enjoy working out and made a habit of it everyday.
Expect a high-energy, upbeat atmosphere in which students are really challenging themselves physically. We encourage you to push yourself to your own max. Still, each participant controls their own intensity and resistance, so you can design a personalized workout that suits your ability level.
The gym is hardcore and designed for power lifters and bodybuilders. The music played is loud, rock-strength training music. The gym in Vici9i9 contains many knowledgeable people all the way from personal trainers to competitors. Nutritional and training experts available are for people’s needs. My gym has all of the equipment that power lifters and body builders use. The main line of equipment in my gym is HAMNER STRENGTH equipment. In the gym many equipment accessory options are available: lifting chalk, lifting straps, lifting hooks, lifting belts, an arm blaster, and occlusion training equipment. For strongman and strength training equipment the gym contains dog sleds, fat boy sleds, cannonball grips, farmer walk handles, atlas stones, butchers, log bars, grippers, etc. In the gym there is a posing room with mirrors, and body fat testers. My gym is located i...
To expand my repertoire of exercises for patients with a range of injuries and conditions.
2b) Monitor vital signs (particularly heart rate, blood pressure, respiratory rate, and oxygen saturation) every four hours beginning at 1300 and before and after attempts at physical activity. Observe and document the patient’s response to activity after each
Corbin, C. (2013), Concepts of Physical Fitness: Active Lifestyles for Wellness, McGraw-Hill Higher Education Publishing
Again this week my CI provided me with the opportunity to demonstrate what I learned to current by allowing me to lead three patients through various therapeutic exercises. She basically informed me how much weight and resistance each patient
The internship that I acquired during the summer of 2010 at the Greenwood Sports and Industrial Rehabilitation Center (GSIRC), allowed me to gain an immeasurable amount of experience during my tenure at this facility. Within this period, the exposure to new concepts within the physical therapy industry allowed me to observe and work hands on with patients of all ages and disabilities that exposed me to various treatment plans and programs to restore client’s mobility. The essential Physical Education and Exercise Science (PEES) courses taken at Lander University were beneficial to my academic knowledgebase, which prepared me and developed me for the opportunity within the physical therapy discipline. Working as an intern taught me the responsibility of time management and working within a lean schedule that allow me to further develop my skill set. This reflection paper will illustrate my classroom experience, internship experience, and learning experience.
Since she retired, she goes to sleep around 10 o’clock at night and wakes up around 7 o’clock in the morning. She tends to take naps throughout the day and when she is having difficulty sleeping, she drinks chamomile tea. The interviewee does not walk and exercise as often as she should, but when her grandson comes home she walks around the neighborhood with him. She loves to watch television, and complete crossword puzzles. A few years ago, before her arthritis worsened, she used to exercise twice a week on an exercise bike
In December, Emily exercised three out of four weeks. She only attempted exercise at the frequency of two times a week during the last week of the month. Emily was able to choose an activity and exercise with 1-2 verbal prompts each time. Some of her activities of choice included walking around different retail stores and dancing to music at home and at the holiday dance at Deep Run Recreation Center.