KIN 3090 Field Placement I: Exercise Program & Log

KIN 3090: Exercise Program & Log Assignment

Andrea David (0793169)
Wednesday April 1th 2015
University of Guelph-Humber
Dr. Leslie Stefanyk

KIN 3090 Field Placement I: Exercise Program & Log

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Exercise Program & Log

KIN 3090 Field Placement I: Exercise Program & Log

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KIN 3090 Field Placement I: Exercise Program & Log

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Training Session #1 Reflection

KIN 3090 Field Placement I: Exercise Program & Log

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Exercise Progress Recording Sheet

Session Day #: 2

Date: Feb 11/15

Client Name: Jamie Even

Warm-Up:
Movement Skills:

Jumping Jacks

30 sec

Glute Activation/Movement
skills:
Glute Activation/Movement
skills:
Neural Activation

Jump Squat

30 sec

Burpees w/ Push Up

30 sec

Plank with shoulder tap

30 sec

Dynamic Flexibility/ Glute

Activation:

Alt. Lunge w/ twist

30 sec

Strength Conditioning:
Exercise:

Sets

Reps

RI

Load

Notes

Barbell Deadlift

10

1 min

Dumbbell Squat

10

1 min

10 lb
weight on
25 lb bar
35lbs

-better form then

last week

Incline Chest Press

10

1 min

25lbs

Cable Rows

10

1 min

40lbs

- a bit of rounded
upper back

Arnold Press:
Bicep curl
Shoulder press

1 min

17.5lbs

Russian Twists w/
medicine ball

10

30 sec

6 lbs

- shoulders need
some correction to
keep scapula closer
together
- needs a bit more
work on balancing
body weight

- great form, lateral

knee movement was
fixed
-great form

Cool-Down/
Client Feedback (Pain/Comments):
Flexibility:

- more tiring session, felt good

KIN 3090 Field Placement I: Exercise Program & Log

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1)
2)
3)
4)

Supine Knee hugs

Butterfly Stretch
Pronated Chest Stretch
Childs Pose
(30 Sec Hold 2 Sets)

Training Session #2 Reflection

Training Session #3 Reflection

KIN 3090 Field Placement I: Exercise Program & Log

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KIN 3090 Field Placement I: Exercise Program & Log

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KIN 3090 Field Placement I: Exercise Program & Log

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Training Session #4 Reflection

KIN 3090 Field Placement I: Exercise Program & Log

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Exercise Progress Recording Sheet

KIN 3090 Field Placement I: Exercise Program & Log

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Session Day #: 5
Jamie Even

Date: March 16, 2015

Client Name:

Warm-Up: 1 cycle
Movement Skills:

Squats

30 sec

Movement skills:

Push-ups

12 reps

Movement skills,
neural activation:
Neural Activation,
movement skills:
Neural Activation

Wide-Legged Hip Flexion

30 sec

Pulsating Lunge stretch

30 secs/leg

Plank w, Shoulder Tap

10 reps

Flexibility Part 1:
30 sec hold each leg for 3 sets
1) Seated Hip Abductor Stretch
2) Seated Crossover Legged Hip Abductor Stretch w/ upper body twist
3) Seated Leg Crossover Pull to Chest Stretch
Strength Conditioning: Upper Body Only due to Client Injury
Exercise:
Push-Ups

Sets
3

Reps

RI

Load

10

30
sec

Body
weigh
t

Plank w/
dumbbell rows

10

30
sec

Body
weigh
t & 15
lbs

Shoulder Press

10

30
sec

20 lbs

Bicep Curls

10

30
sec

20 lbs

Triceps
Overhead
Extensions

12

30
sec

20 lbs

Notes
- still has a
bit of
protrusion
of scapula
- needs to
contract
core more
to avoid
hip
swaying
shoulders
need more
depression
at initial
position
- avoid
using
momentu
m
depression
at initial
position

KIN 3090 Field Placement I: Exercise Program & Log

12
needed
Lateral raises

10

30
sec

Plank on
stability ball

30 secs

30
sec

Cool-Down/
(Pain/Comments):
Flexibility Part 2: 30 sec hold each leg for 2 sets
1) Seated Crossover leg Pull to Chest Stretch

15 lbs
Body
weigh
t

- neck
needs to
be neutral
- balance
aspect needs
work
Client Feedback

-lower body not worked, left hip pain due to

hockey

2) PNF Lying Crossover Stretch

Training Session #5 Reflection

KIN 3090 Field Placement I: Exercise Program & Log

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Exercise Progress Recording Sheet

Session Day #: 6
Jamie Even

Date: March 18, 2015

Client Name:

Warm-Up: 1 cycle
Movement Skills:

Squats

30 sec

Movement skills:

Push-ups

12 reps

Movement skills,
neural activation:
Neural Activation,
movement skills:
Neural Activation

Wide-Legged Hip Flexion

30 sec

Pulsating Lunge stretch

30 secs/leg

Plank w, Shoulder Tap

10 reps

Flexibility Part 1:
30 sec hold each leg for 3 sets
1) Seated Hip Abductor Stretch
2) Seated Crossover Legged Hip Abductor Stretch w/ upper body twist
3) Seated Leg Crossover Pull to Chest Stretch
Strength Conditioning: Upper Body Only due to Client Injury
Exercise:
Push-Ups

Se
ts
3

Rep
s
12

RI
30
sec

Load
Body
weight

Notes
- glute needs to be contracted

KIN 3090 Field Placement I: Exercise Program & Log

Body
weight &
17.5 lbs
20 lbs

14
- still needs to avoid hip swaying

Plank w/ dumbbell rows

12

30
sec

Shoulder Press

12

30
sec

Bicep Curls

12

30
sec

20 lbs

- still needs to avoid using

momentum

Triceps Overhead
Extensions

12

30
sec

20 lbs

- depression at shoulders improved

Plank on stability ball

30
secs

30
sec

Body
weight

- Able to balance but

- shoulder depression improved

Cool-Down/
Client Feedback
(Pain/Comments):
Flexibility Part 2: 30 sec hold each leg for 2 sets
1) Seated Crossover leg Pull to Chest Stretch
-still has left hip pain abductor muscles
2) PNF Lying Crossover Stretch
3) Butterfly stretch with arms outreached to the floor diagonally to hip
4) Seated Hip abductor stretch

Training Session #6 Reflection

KIN 3090 Field Placement I: Exercise Program & Log

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Progress Recording Sheet

Session Day #: 7
Jamie Even

Date: March 24, 2015

Client Name:

Warm-Up: 1 cycle
Movement Skills:

Jump Squats

30 sec

Movement skills:

Burpees w/ push-up

12 reps

Movement skills,
neural activation:
Neural Activation,
movement skills:
Neural Activation

Mountain Climbers

30 sec

Pulsating Lunge stretch

30 secs/leg

Plank w, Shoulder Tap

10 reps

Strength Conditioning: Upper Body Only due to Client Injury

Exercise:
Deadlift

Sets
3

Rep
s
12

RI
30
sec

Load
35lb
weights
on 35lb
bar

Notes
-weight was
increased

KIN 3090 Field Placement I: Exercise Program & Log

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Bosu ball
squat, with ball
faced up

10

30
sec

Body
Weight

Split Squat
Jumps
Overhead
Shoulder Press

12

12

30
sec
30
sec

Body
Weight
20 lbs

Bicep Curls

12

20 lbs

Triceps
Overhead
Extensions
Toe Touches

12

30
sec
30
sec

20

30
sec

Body
weight

Supermans

20

30
sec

Body
weight

25 lbs

Cool-Down/
(Pain/Comments):
Flexibility Part 2: 30 sec hold

-butt wink needs

to be improve
-did strength
hamstrings prior
to
-coordination is
improving
-shoulder
depression
-needs to open up
chest
-needs to use less
momentum
- neck needs to
be neutral
-contraction of core needs
to be
be held throughout
movement
-needs to hold the arm
and
leg lift longer,
contraction of
core to be held
throughout movement
Client Feedback

1)
Back extension stretch
session due to plyometric split squat
2)
Hip Abductor stretch
3)
Glute/Hip Foam Rolling
rolling was painful but beneficial
4)
Gastrocnemius Foam Rolling

- felt more tired this

jumping
- first time foam

Training Session #7 Reflection

KIN 3090 Field Placement I: Exercise Program & Log

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Exercise Log #8

KIN 3090 Field Placement I: Exercise Program & Log

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Training Session #8 Reflection