Field placement exercise log assignment

Running Head: KIN 3090 Field Placement I: Exercise Program Assignment 1
KIN 3090: Exercise Program & Log Assignment
Andrea David (0793169)
Wednesday April 1th 2015
University of Guelph-Humber
Dr. Leslie Stefani

Exercise Program & Log

Training Session #1 Reflection
On the date of Wednesday, January 21, 2015 at 2:00pm, I had performed the
initial fitness assessment with my client. It expressed a lot of the strengths and
weaknesses the client had in regards to his fitness capabilities. He definitely has leg
power, and ability to do push-ups. He has weakness in the flexibility component as well
as his back muscles need some work in the muscle endurance area. Our first official
training session was held on Wednesday, February 4th, 2015 at 12:00pm at the high
performance gym facility. Before the training session, the results of the fitness
assessment (Pages 30-31) were interpreted to the client in order for him to understand
why there are specific areas that will be worked on during the first few sessions. The
objective for the first session was to observe the client’s exercise form as well as ability
to comprehend my instructions and perform them. A full body training session was done
due to the fact that the client is not on a consistent fitness program therefore he was
considered a beginner. Flexibility was a component that was added into the client’s
program in order to improve in this fitness component.

Exercise Progress Recording Sheet
Session Day #: 2 Date: Feb 11/15 Client Name: Jamie Even
Warm-Up:
Movement Skills: Jumping Jacks 30 sec
Gluten Activation/Movement
skills:
Jump Squat 30 sec
Glute Activation/Movement
skills:
Burpees w/ Push Up 30 sec
Neural Activation 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 3 10 1 min 10 lb weight
on 25 lb bar
-better form then last
week
Dumbbell Squat 3 10 1 min 35lbs - great form, lateral
knee movement was
fixed
Incline Chest Press 3 10 1 min 25lbs -great form
Cable Rows 3 10 1 min 40lbs - a bit of rounded
upper back
Arnold Press:
Bicep curl
Shoulder press
2 8 1 min 17.5lbs - shoulders need some
correction to keep scapula
closer together
Russian Twists w/
medicine ball
2 10 30 sec 6 lbs - needs a bit more
work on balancing
body weight
Cool-Down/ Client Feedback (Pain/Comments):
Flexibility: - more tiring session,felt good
1) Supine Knee hugs
2) Butterfly Stretch
3) Pronated Chest Stretch
4) Child’s Pose (30 Sec Hold 2 Sets)

The second training session was held on Wednesday, February 11, 2015 at
12:00pm. During this session, the objective still consisted of focusing on getting exercise
technique done properly. Major muscle groups were worked within this training session
as well. A barbell was added to the client’s deadlift exercise form to progress his
difficulty for this particular exercise. In addition, the flexibility type of cool down was
again performed to increase his muscular ROM as well as increase his flexibility.

On the date of Wednesday, March 4th, 2015 at 12:00pm, the third session was
completed. This session specifically had a change in the warm-up by adding seated Y and
seated W pre-exercise movements due to the observation of the client’s protrusion of the
lower scapular area. His upper back also has a more natural rounding, which shows a
more prominent shoulder rounding posture. I incorporated the seated Y and seated W
warm-up exercise to activate the back and shoulder muscles that are necessary to open up
the client’s shoulders and improve his posture. In addition, within his strength-
conditioning component, I included more core-focused exercise during the last few
minutes of the session due to the client’s request. His core needed more strengthening in
order to improve his exercise posture, which will allow for a more neutral spine rather
than a rounded back.

The fourth training session was done on Wednesday, March 11th, 2015 at
12:00pm in the high performance gym facility. The main focus within this session was to
perfect the previously done exercises as well as progress/challenge certain exercises that
the client had already been performing well. Since the client’s push up technique was
correctly done during previous sessions, I challenged the client through this exercise by
adding the bosu ball. The balance aspect was definitely a change for the client. A few of
the client’s loaded strength exercises progressed by increasing the weight. Client’s
flexibility was slightly improving as each session consisted of flexibility cool down.

SessionDay#:5 Date: March16, 2015 ClientName: Jamie Even
Warm-Up: 1 cycle
MovementSkills: Squats 30 sec
Movementskills: Push-ups 12 reps
Movementskills,neural
activation:
Wide-Legged Hip Flexion 30 sec
Neural Activation,movement
skills:
Pulsating Lunge stretch 30 secs/leg
Neural Activation Plank w,Shoulder Tap 10 reps
FlexibilityPart1:
30 secholdeachleg for3 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
StrengthConditioning:UpperBodyOnlydueto ClientInjury
Push-Ups 3 10 30 sec Body weight - still has a bit of protrusion of scapula
Plank w/ dumbbell rows 3 10 30 sec
Body weight
& 15 lbs
- needs to contract core more to avoid
hip swaying
Shoulder Press 3 10 30 sec 20 lbs
- shoulders need more depression at
initial position
Bicep Curls 3 10 30 sec 20 lbs - avoid using momentum
Triceps Overhead Extensions 3 12 30 sec 20 lbs - depression at initial position needed
Lateral raises 3 10 30 sec 15 lbs - neck needs to be neutral
Plank on stability ball 3 30 secs 30 sec Body weight - balance aspect needs work
Flexibility Part 2: 30 sec hold each leg for 2 sets
1) Seated Crossover leg Pull to Chest Stretch -lower body not worked, left hip pain due to hockey
2) PNF Lying Crossover Stretch

On the date of Monday, March 16th, 2015 at 11:00am, my client informed me
that he had injured himself the week before during his recreational hockey game. He had
injured his left hip, which had acquired inflammation and soreness. Due to my client’s
injury, I had to change my objective for this training session and instead, focused on
relaxing and stretching the client’s lower body. The session consisted of 2
flexibility/stretching components, one set of stretches were performed before strength
conditioning component of the session, and another set of stretches for the lower
body/hip was performed after. All stretches focused on hip abductor muscles, which was
the area the client felt his muscle pain. The strength-conditioning component only
focused on the upper body such as the chest muscles, arm muscles, back muscles,
shoulder muscles, and core. The client did explain that the stretching helped slightly
relieve some of his left hip pain after the session.

Warm-Up: 1 cycle
MovementSkills: Squats 30 sec
Movementskills: Push-ups 12 reps
activation:
Wide-Legged Hip Flexion 30 sec
skills:
FlexibilityPart1:
30 secholdeachleg for3 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
Push-Ups 3 12 30 sec Body weight - glute needs to be contracted
Plank w/ dumbbell rows 3 12 30 sec Body weight & 17.5
lbs
- still needs to avoid hip swaying
Shoulder Press 3 12 30 sec 20 lbs - shoulder depression improved
Bicep Curls 3 12 30 sec 20 lbs - still needs to avoid using momentum
Triceps Overhead Extensions 3 12 30 sec 20 lbs - depression at shoulders improved
Plank on stability ball 3 30 secs 30 sec Body weight - Able to balance but still can be improved
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

The sixth training session reflected the same type of objective as the fifth
training session due to the client’s left hip injury. The training session was held on
Wednesday, March 18th, 2015 at 12:00pm. The same idea of having 2 stretching
components within the training session was incorporated as well as an upper body
focused strength component. The only difference was that the weight increased for all the
loaded upper body exercises to incorporate the progression aspect of fitness. By this time,
the client had expressed that his hip injury was slightly better than how it felt during the
Monday training session; therefore recovery of the hip was progressing. I encouraged the
client to put ice on the area to reduce any swelling/soreness that it may still have.

Progress Recording Sheet
Warm-Up: 1 cycle
MovementSkills: Jump Squats 30 sec
Movementskills: Burpees w/ push-up 12 reps
activation:
Mountain Climbers 30 sec
skills:
Deadlift 3 12 30 sec 35lb
weights on
35lb bar
-weight was increased
Bosu ball squat, with ball faced up 3 10 30 sec Body
Weight
-butt wink needs to be improve
-did strength hamstrings prior
to
Split Squat Jumps 3 12 30 sec Body
Weight
-coordination is improving
Overhead Shoulder Press 3 12 30 sec 20 lbs -shoulder depression
-needs to open up chest
Bicep Curls 3 12 30 sec 20 lbs -needs to use less momentum
Triceps Overhead Extensions 3 12 30 sec 25 lbs - neck needs to be neutral
Toe Touches 2 20 30 sec Body weight -contraction of core needs to be
be held throughout movement
Supermans 2 20 30 sec Body weight -needs to hold the arm and
leg liftlonger, contraction of
core to be held throughout movement
Flexibility Part 2: 30 sec hold
1) Back extension stretch - felt more tired this session due to plyometric split squat
2) Hip Abductor stretch jumping
3) Glute/Hip Foam Rolling - first time foam rolling was painful but beneficial
4) Gastrocnemius Foam Rolling

On the date of Tuesday, March 24th, 2015 at 12:00pm, the seventh training
session was completed in the Humber general gym facility. By this time, the client’s left
hip had recovered but I still took precaution towards the type of exercises prescribed to
the client. The objective during this session was to increase weight for exercises that the
client had become comfortable with in order to progress as well as not bore the client. I
also focused on power by adding a plyometric type of exercise, the split squat jumps. I
did ask the client to express any pain that he may have during the session but it seemed
that the client was capable to perform the lower body exercise very well. A new
back/core exercise was added to expose the client to a new exercise, which were the
supermans. Within the cool down of the session, I also wanted to focus on teaching the
client how to foam roll certain muscles of the body to show him how much myofascial
release is effective on relieving muscle soreness. He was not used to the feeling but due
to his muscle tightness, the foam rolling at first felt painful but as it progressed the client
did feel relief.

Warm-Up: 1 cycle
Movement Skills: Jumping Jacks 30 sec
Movement skills: Burpees w/ push-up 12 reps
Neural Activation, movement
skills:
Ankle mobility 30 secs/leg
Movement skills, neural
activation:
Mountain Climbers 30 sec
Neural Activation Plank w/ Shoulder Tap 10 reps
CircuitTraining:Circuit1-1minute/station2cycles
Exercise: RI Load Notes
Walking lunges w/ medicine ball 1 min 5lbs -good hip range of motion & balance
Squat Jumps 1 min Body Weight -avoid standing after squat, continually
jump from the squat position
Push-Ups 1 min Body Weight
Supermans 1 min Body Weight -leg and arms to be lifted slightly higher
Plank 1 min Body Weight -great form
Circuit 2:
Jumping Jacks 1 min Body Weight -extend arms higher
Shoulder presses 1 min Body weight -contract core
Squat w/ medicine ball throw 1 min Body weight -more power in the throw
Russian Ab twists 1 min 5 lbs -balance has improved
Flexibility: 30 sec hold -definitely felt tired, winded throughout session
1) Hamstring stretch - enjoyed the circuit training and may
2) Butterfly Stretch try more circuit type training in the future
3) Back extension stretch
4) Hip Abductor stretch -

The eighth and final training session was held on Tuesday, March 31st, 2015 at
10:30am. The objective for the final session was to incorporate all the exercises that were
performed with the client throughout the on-campus training semester. I decided to
expose the client to circuit type training since he has improved his exercise techniques
very well. With circuit training, power and strength fitness components are focused on. I
did warn the client during the previous training session to prepare for a more intense
workout session for the final session. The exercise forms were done fairly well, client’s
cardio/ aerobic fitness ability can use some work, as he was a little winded from the
circuits. He did however, see the importance of continuous exercise and despite the
challenge of circuit training, he expressed an interest in doing more circuit type training
for his future exercise programs.
Within this final session, the client also provided me with constructive feedback
and reviewed his assessment with me. I responded to my client by appreciating his great
cooperation and having the pleasure to work with a very easy going and understanding
client.

Field placement exercise log assignment

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