This document contains an exercise science internship portfolio including journal entries, idea entries, an internship essay, and documents and materials from an internship at Chadwick's. The journal entries describe observations of various trainers and clients, including baseball players, volleyball players, and a cancer survivor fitness program. Techniques observed include Graston massage, chiropractic adjustments, functional movement screening, and various strength and conditioning exercises. The documents section includes client workout plans, screening forms, and notes from personal training sessions.

1. Exercise Science Internship II Portfolio: Chadwick’s
Heidi Fahmy

2. Table of Contents
Journal Entries……………………………………………………………………………………pg 3- 12
Idea Entries………………………………………………………………………………………..pg 13
Internship Essay…………………………………………………………………………………pg 14- 15
Documents and Materials……………………………………………………………………pg 16- 19
*Intern PT Notes are on separate excel document*

3. Journal Entries
150.5/150
Tuesday, May 10th
2pm- 7pm
5hours
 Worked w/ Julie, personal trainer who graduated from Belmont, her client was a
high school girl who visits to maintain her strength since she is a former volleyball
athlete and has a high metabolism. A few exercises observed while working w/ the
client were: goblet squats w/ kettle bell (KB), mountain climbers using feet sliders,
and box step ups.
 Worked w/ Zlatko next, another trainer who graduated from Belmont, first pair of
clients was a couple. The exercise circuit was three rounds and included:
1. Pull ups w/ resistance band 5-8 reps
2. Strict press 10 reps
3. TRX bicep curls 10 reps
 The next client was a 8 y/o boy who is a soccer player. The warm up consisted of the
use of resistance bands around the thigh and b/w the ankle and knee to encourage
more strength when performing heel and toe walk. Using the ladder there was
numerous different amounts of karaoke and shuffle movements and then would
finish with sprinting after completing the task. During training a bullet belt was used
to help engage power when breaking into a sprint. Box jumps was also part of the
routine in order to correct the form of the boys knees. Originally his knees would
cave inward when jumping onto the box; Zlatko used different tips to prevent the
client from caving in his knees and instead bring them more outward.
 Observed AK, helped set up for FUSE KB Class, helped teach proper form of KB
swing.
Wednesday, May 11th
2pm- 7pm
5hours
 Observed Julie; worked with 14 y/o softball player who is a catcher. Warm up
consisted of resistance bands help w/ heel and toe walking. Did a couple of sprints,
high knees, lunges and side lunges. The goal for the day was to bring knees high up
when in a sprint and keeping chest high instead of leaning forward too much.
Practiced falling forward and then breaking into a sprint. Used the bullet belt during
sprints. Work out consisted of high knee box jumps, and using resistance machine
the cable would be pulled back while the client repositioned herself into a lunge at
the same time, focusing on balancing the weight. This was done 3-8 reps for each
arm at a total of 4 sets (2 sets per arm).

4.  Observed Zlatko who was coaching a group fitness class. Warm up included multiple
stretches for the quads, hamstrings, shoulders, and arms. First circuit was 45 sec at
each station for a total of 3 sets
1. Rowing machine
2. Hitting tire w/ hammer
3. Medicine ball slam
 And second circuit was a total of 3 sets
1. KB press in lunge position 10 reps
2. High knee box step ups 20 reps
3. Spiderman incline push ups 10 reps
4. Suicides 10-15-20-25 yds
Thursday, May 12th
6am- 11am
5hours
 Observed Brandie. Fitness group class. Circuit was 30 secs on 20 secs rest for total
of 4 sets
1. Sled 25yd
2. Plank row
3. Wall squats w/ bicep curls
4. Butterfly and strict press combo w/ dumbbells
5. Star jumps
6. Push ups
7. Quick steps on box
 Observed AK’s fitness class. The circuit was more focused on endurance than
strength and conditioning like the KB fitness group class. Also observed client of
Ak’s. 62 y/o male who was reaching a goal of deadlifting 300lbs, could currently lift
285 as his PR.
1. Deadlift 70- 80% PR 3 sets 3-8 reps
2. Did pull ups w/ resistance band 2,3,4,4,5 reps
3. Leg press 70-85% PR 3 sets 3-8 reps
Friday, May 13th
2pm- 7pm
5hours
 Observed Julie, worked w/ high school volleyball player again. Simple lower body
exercises: lunges, goblet squats, and step ups w/ leg raised.
 Watched front desk
 Contacted assigned client for personal training assignment, scheduled first meeting,
asked questions about fitness goal, medical history, diet intake, current level of
fitness, and daily activities.
 Made first workout plan for client (can be seen in documents and materials)
Monday, May 16th

5. 2pm- 7pm
5hours
 Observed chiropractor, Lauren, worked w/ several patients and learned different
techniques pertaining to treatment methods. Was able to get a better picture of how
a chiropractor also focuses on teaching the body how to use proper form and using
different methods such as tissue massaging to treat the muscle and/ or tissue.
 Sitting down with Lauren she went over what we observed w/ her clients and she
went into more detail as to the reasoning behind her treatment plan:
1. Active release technique (ART)- decreases inflammation in muscle fibers
2. Diversified technique- lumbar spine sideline cervical lateral flexion
3. Muscle is typically the cause of the joint restriction
4. Observed patients w/ upper cross syndrome and lower cross syndrome:
these diagnoses get their name by how there is a cross section shaped like an
“X” crossing over either the upper or lower extremities. For lower cross
weak abs pertain to weak glutes, and tight lumbar pertains to tight hip
flexors. This causes the pelvis to have an anterior tilt.
5. Muscles can be tight and short  contracted
6. Muscles can be tight and long  overused
7. One of the clients needed to work on her rotator cuff, her shoulders were
being pushed forward due to sitting at a desk for work, the muscles that
make up the rotator cuff are: Supraspinatus, Infraspinatus, Teres minor and
major, and Subscapularis.
8. Another reason why some may feel pain in their upper extremities and/ or
spine is due to their breathing technique. Most will start to breathe by
moving their chest and shoulders forward instead of expanding their
diaphragm. The diaphragm is connected to the sternum to T12. The pressure
system is built to bring air into the lungs and stabilize the core. There are
five things to remember about the diaphragmatic breathing: 1) increases
lung volume 2) increases core stability 3) decreases cervical tension 4)
increases parasympathetic activity “rest and digest” increase blood oxygen,
recovery, decrease anxiety, and 5) minimize hyperventilation to get more
CO2 out.
 Went out to the gym to go over different exercises to create a program for a patient
who (hypothetically) had a rotator cuff injury and was coming in for rehab.
 Using planks helps stabilize rotator cuff as well as the core. Those with shoulder
injury rehab focuses more on core and breathing technique as well, especially for
upper cross syndrome.
Tuesday, May 17th
2pm- 7pm
5hours
 Observed Josh, worked with volleyball player
 Focused more on power jump needed for performance during their sport
 Deadlift 135lbs 3x8
 Power clean pull 3x8
 Power clean 8- 10 reps: more just practicing form

6.  Had first meeting w/ client today (work out, SOAP, and screening sheets are posted
in documents and materials)
Wednesday, May 18th
2pm- 7pm
5hours
 Observed Derek, first client was a baseball player; for the first part of the training
session we tested his sprint regular stand point and stealing base stance, vertical
jump, broad jump, and suicide sprint.
 After getting the results for testing we went into a work out to continue
strengthening: bench press, straight arm rotation using resistance, and triceps pull
down.
 Second client was a baseball player, finished PT for UCL injury. Routine for training
session is as follows:
1. Passive ROM 5 mins
2. Graston massage tools 7- 8mins around the elbow and tricep, these tools
helps so the myofacial tissue does not stick to the muscle, breaks down scar
tissue to make ROM reach full potential
3. Foam rolling on the back, lying vertically over spine, elevating arms and
making L form motion.
4. Warmed up w/ resistance band stretching
5. First circuit 3x 12 bench press (95, 115, 115 9 reps) straight arm rotation,
and seated rows
6. Second circuit 2x12-15 reverse pull ups, D2 ball catch (training would throw
ball to client will client was facing other direction down on one knee and had
hand raised above in order to catch the ball) and KB shoulder press
7. 3 mins of PROM
Thursday, May 19th
6am- 11am
5hours
 Observed Lauren, first client was a rehab screening exam. Each client must have
done before they start training. Performed the SFMA which focuses on the joint
movement and flexion. Went over screening had more external rotation.
 Next clients went through routine of stretching and massaging the areas at which
the client felt pain or lacked in ROM, and then went into performing different
techniques to cracking the spine in the lumbar, thoracic, and cervical vertebras to
relieve tension and any pressure of the disks b/w the vertebras.
Friday, May 20th
2pm- 7pm
5hours
 Trained client today (work out will be posted in materials and documents section)
Monday, May 23rd

7. 9am- 10am
2pm- 7pm
6hours
 Had internship meeting in the morning discussing progress and what we have
learned so far while observing the different trainers
 Started learning the different tests for FMS movement. Went over the overhead
squat, hurdle step, and in line lunge and what to look for when evaluating and
coming up with a score for the client.
 Observed Derek while working w/ baseball player with UCL injury. Practiced
throwing baseball while using the recovered arm. And then went through exercises
focused on rehabbing for the elbow.
 Observed Josh, worked w/ two baseball players; the focus for today was getting high
knees, increasing speed, and resistance training for lunges and shoulders.
 Josh demonstrated some PRI techniques on how to re- a line the hips to neutral
position, and also demonstrated how to test the hips for flexibility.
 Met w/ client did a shoulders, back, and core; had a minor complaint about pain in
left shoulder when doing strict press, when advised to tighten the muscles more
when going into concentric movement pain went away/ lessened.
Tuesday, May 24th
2pm- 7pm
5hours
 Observed Josh, worked w/ soccer player. Part of conditioning did balancing on pad
w/ one leg while having to kick the soccer ball when tossed in front of her, done w/
both legs and then would switch to doing dead bug exercise to strengthen the core
did 2x12 for each. Used resistance cable band and would have athlete hooked to
cable and descend into a lunge and then go back against the resistance and bounce
back up.
 Met w/ client today, did not have any complaints of pain focused on endurance
training
 Observed AK’s KB Fuse class, circuits were high intensity and strength coordinated.
Wednesday, May 25th
2pm- 7pm
5hours
 Worked w/ Josh on learning different PRI exercises in order to neutralize the hip
and gain more motion when internally rotating the hip.
 Observed Julie, worked with softball player, focusing on gaining strength in core and
lower body today.
Friday, May 27th
2pm- 7pm
5hours

8.  Observed Derek and worked with baseball player w/ UCL injury in elbow, worked
on throwing did 3x25 and then went into a circuit in order to strengthen elbow that
involved single arm bent over rows, bench press, and cable punches.
 Worked w/ client today focused on endurance training (work out posted in
documents and materials) instead of strengthening for today. Client did not have
any pain before or after work out.
Monday, May 30th (Memorial Day)
2pm- 3pm
1hour
 Worked w/ Derek, watched baseball player w/ UCL injury. Session was same as last
week, main focus being strengthening elbow. Used Graston technique in order to
flush out old scar tissue and loosen up the elbow in order to increase ROM and
decrease amount of tightness in the elbow joint to help w/ throwing later in the
session.
Tuesday, May 31st
2pm- 7pm
5hours
 Worked with client today, focused on strengthening chest and biceps mainly as well
as having added core strength exercises.
 Observed Lauren, chiropractor, worked w/ client who’s shoulders are pushed more
forward and inward due to working at a desk daily. Used Graston technique on traps
in order to loosen the tension in the muscles to bring down her shoulders. Observed
Lauren use different positions and form in order to pin point tightness in different
areas of the lumbar and thoracic vertebrae and then crack those areas to release
tension and pressure on the spine.
 Observed AK’s KB class; main focus was strengthening. Had new client join class and
helped teach proper technique of KB swing. Cueing when to lock the knees and
thrust the hips forward and relax the arms in order to let the hips do all the work.
Wednesday, June 1st
2pm- 7pm
5hours
 Worked w/ Derek today; patient was a cancer survivor and part of the survivor
fitness program which brings cancer patients back into fitness after they are cancer
free. Worked on mix of upper and lower body, as well as core work.
 Worked w/ client today; main focus of work out was mostly endurance training but
triceps, back , lower body and core exercises were incorporated into the routine.
Patient was able to do triceps dips exercises much improvement from the first week
when she was unable to do 1 rep but during circuit completed 3x10!
Thursday, June 2nd
6am- 11am
5hours

9.  Observed Derek today; did a rehab evaluation on a baseball player experiencing
pain when pitching. Right shoulder was slightly coming inward and after analyzing
several shoulder movements the subjective was the player’s right scapula was
pushing more outward when doing rotation movements w/ shoulder, and the
pectoralis minor is tightened making the shoulder pull more forward and straining
the back of his suprascapularis causing pain in the back of his shoulder. The plan is
to include multiple shoulder exercises into workout and chest stretches in order to
loosen up the pecs and strengthen the shoulder in order for the scapula to press
more against the ribs when doing abduction and internal rotation.
Monday, June 6th
2:00pm- 7:00pm
5hours
 Assisted Lauren, AK, and Derek with FMS screening on softball players training in
Julie’s softball summer session. Was in charge of testing straight leg raise and giving
the pain test for shoulder and flexion & extension of the spine. During this session I
was in charge of showing the girls how to perform the test and then score them on a
scale of 3 being perfect, 2 being from having some improper form or being able to
complete test when dowel was at lower part of the thigh, 1 not being able to pass the
dowel and 0 being the player experience pain during the movement. Majority of the
girls scored a 2 or a 3 since they are all in high school and maintained their
flexibility. Some girls experienced pain when performing the pain test and I would
send them to either Lauren to get the shoulder looked at or AK to look at their spine.
Tuesday, June 7th
12:00pm- 1:00pm
2:00pm- 7:00pm
6hours
 Had meeting with Jennifer to practice testing on each other the full FMS screening
and then went through what everyone scored and how to score someone, what to
look for when testing, and how to explain the test to the patient/ client.
 Shadowed Derek while working with baseball player w/ injured UCL. Worked on
bench press, one arm bent over row and did some work with a resistance band.
 Watch screening of softball player with injured right hamstring. Learned new
testing called Nero Connect Testing which is used when the body starts using other
muscles to perform a type of body function instead of using the appropriate muscle
for that specific movement. Derek tested the transverse abdomens, rectus
abdomens, and the quads. After testing we taught the softball player exercises that
would help her CNS relearn the correct muscle to fire when performing exercises:
bridges and glutes ex & in rotation.
Wednesday, June 8th
2:00pm- 7:00pm

10. 5hours
 Worked w/ Julie and helping with her middle school softball training session.
Focused on agility and how to start in a sprint and how to stop with good form. Also
helped teach girls’ proper form for a squat, one of the girls showed that she would
shift her weight over to her right when squatting, corrected her foot positions and
showed better signs and less caving in on her left knee.
 Worked w/ client today. Did 3 different circuits, each 2 sets. Work out focused on
endurance. Client showed many signs of improvement and balance and core
strength has greatly improved. Work out will be posted in documents and materials
 Worked w/ Jennifer and Julie with high school softball training session. Taught two
girls with knee pain the glute bridge exercise in order to help them strengthen their
core and work out their glutes without having to squat and have knee pain. Also
helped teach the group of girls several exercises to strengthen their core and stretch
in order to prevent injuries during their softball season and while they are off.
These exercises will be posted in documents and materials as well. The exercises
that Julie worked on w/ the girls were focused on agility and core strength.
Friday, June 10th
2:00pm- 7:00pm
5hours
 Worked with client today, main focus was chest and triceps today. Work out will be
posted in documents and materials.
Monday, June 13th
11:30am- 7:30pm
9hours
 Meeting w/ Jennifer today to go over what to look for that could be causing the
problem of the deep squat not being good form or what is restricting the movement
of the client. Went of the heel, ankles, knee, hips, core, and shoulders. Then went
over different stretches, and exercises that can be used to help fix these areas in
order to improve the deep squat. Have been assigned to watch someone’s squat,
take notes, and bring back score and information to meeting next week in order to
be discussed.
 Observed Derek working w/ baseball player w/ UCL injury. Worked on throwing for
first 20 mins of the session, then moved on to doing KB shoulder press while in a
lunge formation balancing on the blue foam pad, cable rotators, bench press, DB
shoulder press, and seated cable rows.
 Worked w/ client today focus was on back, shoulders, and core. Work out plan will
be posted in materials and documents.
 Assisted Julie w/ summer softball session; assisted by correcting forms of girls when
performing exercises. Focus was on agility and strength today.
Friday, June 17th

11. 2:00pm- 7:00pm
5hours
 Worked w/ client today focused on lower body and core exercises for today (work
out will be posted in documents and materials)
Monday, June 20th
11:30am- 7:00pm
8.5hours
 Had intern meeting and went over FMS screening practice, specifically looking at
errors at which will knock off points for clients final score and overall what corrects
will be needed in order for client to begin training and working on fixing the errors
seen during testing.
 Assisted Jarid w/ softball training course, went over agility training, and different
forms of strengthening specific motions and muscles that pertain to the sport
 Met w/ client today, did an endurance routine (work out will be posted in
documents and materials section of portfolio).
Tuesday, June 21st
1:30pm- 6:00pm
4.5hours
 Observed Lauren working w/ baseball players shoulder and back in order to warm
up for game that he had later on that day.
Wednesday, June 22nd
2:00pm- 7:00pm
5hours
 Observed Derek working w/ baseball player with R shoulder pain; performed
ultrasound on shoulder in order to warm up the tissue and increase blood flow to
shoulder area, worked on different rehab exercises in order to really open up the
shoulder and stretch the pec major muscle so it does not keep pulling the scapula
forward.
 Worked w/ Julie’s advanced softball group, focusing on performing stretches to
maintain flexibility and mobility for softball movements and then worked on agility
and strength conditioning of the core, upper, and lower body.
Thursday, June 23rd
6:00am- 11:00am
5hours
 Observed Derek working w/ baseball player w/ R shoulder pain; after warming up
and stretching out his shoulder, did some throwing with his right arm and then did
strength and conditioning in order to strengthen shoulder and pec major.

12.  Observed Lauren working w/ client on back pain
 Created work out plan for Jarid’s Fuse Group, then went over and evaluated the
workout plan to make any minor adjustments.
Friday, June 24th
2:00pm- 7:00pm
5hours
 Cleaned equipment, straightened fitness area, and greeted guests at front desk.

13. Idea Entries
 With my time at my internship at Chadwick’s I started thinking of multiple ideas in
order to improve, change, or incorporate the facility for the staff and its members/
clients. My first idea was to provide better quality equipment, such as matching
barbell plates. The facility has numerous amounts of different weight plates but they
are all different brands and sizes (even those that are the same amount of weight)
which did come across as lack in professional output.
 Another idea that I have for this program is that instead of the interns having to ask
first hand if they may shadow a trainer, that for the first week or two the interns are
assigned to several trainers who work in different specialties such as rehab,
chiropractor, strength and conditioning, athletic training, etc.
 Lastly, another idea I had for the internship program here at Chadwick’s would be
having a meeting/ learning sessions on the marketing side of being a personal
trainer; how to “sell” yourself to your clients especially those of us who have
become recently certified or are interested in becoming certified.

14. Internship Essay
Heidi Fahmy
Internship Essay
Exercise Science Internship II
Dr. Schneider
20 June 2016
My Review
As an intern at Chadwick’s I have been very grateful to learn numerous amounts of
techniques from their trainers. I have observed strength and conditioning, athletic training,
chiropractics, rehab therapy, and group fitness. With each specialty I have learned different
techniques and as I worked with other trainers I could see how techniques I had learned
from other trainers would be reformed into their own use and formatted for their client,
which I thought was very interesting to watch. Overall, even though everything was
different, it was all connected one way or another.
Through the program I found myself shadowing more of the athletic/ rehab trainers
as well as the strength and conditioning trainers. I found them the most interesting when it
came to their routines and circuits for the client. When it came to strength and conditioning
I witnessed how a exercise would be used to help promote the athletes performance in
their specific sport. A perfect example would be when a volleyball player’s exercise was to
jump up against the resistance of the band; with this motion her power was increasing in
order to allow her to jump higher to spike the ball back over the net. I really enjoyed
learning how to alternate and make transitions to a standard exercise and use it in order to
strengthen a movement that player would use during their event.

15. Another part of the facility I found myself more drawn to was the rehab and athletic
training. If an athlete was injured they would be taken to one of the athletic trainers in
order to be evaluated as to what may be the cause of their injury. This part I really enjoyed
learning because I learned multiple techniques to test for injuries and what to look for as
the movement was being performed during the screening. Once the athlete’s injury was
diagnosed there would be a plan formed in order to fix the problem allowing the athlete to
get back to their regular training.
I think above all my favorite part about my internship was being assigned a client to
train as my own. Planning work outs, getting to know my client, and being thrown into the
job was a little nerve wrecking at first but after meeting my client and having our first
session I fell in love with the relationship and context of being a trainer, a coach, planning
workouts that would meet the goal of my client, teaching them new things about exercise
and seeing the determination and eagerness they brought along with them each session. I
looked forward to creating a new circuit, and watching them overcome one difficult task to
the next.
My experience at Chadwick’s is one I don’t think I will ever forget, from all what I
have learned here; I hope in the near future that I will be given the chance to work with
their faculty, or with a company that has the same atmosphere at best. This internship has
made me jump out of my comfort zone in a short period of time, and has brought to my
attention that this is a career I could see myself pursuing, and with that I am grateful for.

16. Documents and Materials
Softball Summer Session Exercises
HOME CORRECTIVES
PERFORM EVERY DAY, IN THIS ORDER.
IF YOU FEEL PAIN, STOP AND CONTACT YOUR TRAINER.
Wall
Facing
Squat
Stand close (2-3”), facing a
wall. Space feet slightly
wider than hips, toes
forward. Extend your arms
out to the sides and up. Sit
back into your squat, as low
as you can go. Use your
glutes to return to standing,
keeping your weight evenly
distributed. Pause at the
lowest point, breathe, then
exhale on standing.. Repeat
5x.
In Line
Lunge
Chops
Kneel with one knee down
and the other foot flat on the
ground. Line up like you're
on a balance beam with both
feet and the down knee in a
straight line. Sit up as tall as
you can, forming a straight
line from the ear through the
shoulder, hip and down
knee. Hold a small medicine
ball in both hands. Start with
it in front of the hip of the
down leg. Keeping your torso
still, lift the ball to the
opposite shoulder, then
return down to the hip.
Repeat 10x each side.

17. 90/90
Hip
Stretch
Sit on the floor with the
knees bent. The left limb
should be forward from the
body and the right limb
should be pointing out to the
side, the hips come together
to form a 90 degree angle.
Square off the knees so they
are bent at 90 degrees, and
then ensure that both ankle
joints are at 90 degrees.
Hold the left knee, keep the
back straight and the chest
big and press the chest out
over the left knee. Hold for 2
deep breaths, then switch
sides and repeat.
90/90
Thoracic
Stretch
Sit on the floor with the
knees bent. The left limb
should be forward from the
body and the right limb
should be pointing out to the
side, so the hips come
together to form a 90 degree
angle at the pelvis. Square
off the knees so they are
bent at a 90 degree angle,
and then ensure that both
ankle joints are at 90 degree
angles. Place your left hand
next to your left hip, fingers
facing away from your body.
Move it in a straight line
away from the body, 18 to 24
inches out. The left elbow
must stay straight and the
left shoulder must stay down
away from the ear. Reach
across the front of the body
with the right hand, palm up,
and grasp the left thumb.
The right elbow should be
relaxed and bent slightly.
Keeping the left elbow
straight, use your grip on
your left thumb to rotate your
body so that you are turned
and facing over your left
shoulder. Keep your posture

18. tall, don't let your back round
forward into flexion. Hold for
2 deep breaths, then switch
sides.
Child’s
Pose
Activation
You will need a mini band for
this exercise. Kneel on
knees and elbows with the
band around the wrists,
palms facing each other.
With a strong, flat back pull
up and out with the band.
Hold for 5 seconds, then
relax. Repeat 10 times.
Push Up
Plus
You can either place your
hands on the ground or on
an elevated surface. Position
yourself as if you were going
to do a push up. Squeeze
the shoulder blades in to
push the chest towards the
ground, then separate them
and push yourself away from
the ground. Repeat 10 times.

19. Fuse Group Workout Plan- Jarid’s Class 6/23
1st circuit:
3x 40 sec on 20 sec rest
High box jumps
KB swings
Burpees
Medicine ball slams
2nd circuit:
3x 40 sec on 20 sec rest
Pulsing squats
Mountain climbers on bosu
Lunge press
Plank w/ hand touch
3rd circuit:
3x 40 sec on 20 sec rest
Toe tucks/ suitcase
Bent over row
Push ups
Band pull apart