KIN3090:ExerciseProgram&LogAssignment

AllisonBaker
0806656
April1,2015

Session 1: January 28, 2015

Client: Athletic 20 year old Female
Location: Humber Athletics Gym
Objectives: focus on endurance and movement quality through common
weight bearing exercises in a circuit format you keep heart rate elevated
throughout
Warm up: (12 mins)
Exercise
Speed
Stationary
Bike

6 mph

Inclin
e
--

Time/Duration

Notes

3 mins

Preferred
warm up
method
More
intense
Drop
intensity

Stationary
Bike
Stationary
Bike

8 mph

--

6 mins

6 mph

--

3 min

Resistance/Cardio (Legs/Cardio/Abs): Circuit Style

Circuit One: (3 min)
Exercises Reps
Sets
Weight
RPE
Jump
squats
Squat
Walking
Lunges
Knee Ups
on Bench
*BW = body

BW*

Rest
Interval
0

1
1

BW
BW

7
7

0
0

BW

Sets

Weight

RPE

30

BW

Rest
Interval
0

10
12 (each
leg)
15

1
1

BW
10 lbs

9
6

0
0

10 lbs

15
15
12 (each
leg)
12 (each
leg)
weight

2 MIN REST/BREAK
Circuit Two: (3.5 min)
Exercises Reps
Jumping
Jacks
Burpees
Step ups
on Bench
Medicine
Ball Squat
+ Press

2 MIN REST/BREAK

Abs: (5 min)
Exercises
Middle Plank
Right Side Plank
Left Side Plank
Scissors
Alternate hand
to toe (straight
leg)

Reps
1
1
1
40
10 (each side)

Sets
1
1
1
1
1

Time
30 seconds
30 seconds
30 seconds
-------

2 MIN BREAK
REPEAT CIRCUIT
1, 2 + abs = 1 large circuit (15 mins)
large circuit done twice (30 mins)
Push Up Self Challenge: try 10 on feet drop down to knees to finish
feet = 8, knees = 4 more, total = 12
Cool
-

down (Static Stretching): hold each for 20 seconds

staggered leg hip flexor
bent leg sit on
quad
cobra + childs pose
hamstring
butterfly

Session 2: February 3, 2015

Client: Athletic 20 year old Female
Location: Humber Athletics Gym
Objectives: focus on endurance and movement quality through common
weight bearing exercises focusing predominately on upper body + core
Warm up: (12 mins)
Exercise
Speed
Stationary
Bike

6 mph

Inclin
e
--

Time/Duration

Notes

3 mins

Preferred
warm up
method
More
intense
Drop
intensity

Stationary
Bike
Stationary
Bike

8 mph

--

6 mins

6 mph

--

3 min

Resistance/Cardio (Arms/Abs)
Circuit One:
Exercises Reps
Sets
Weight
Pushups

15

BW*

Rest
Interval
1 min

RP
E
9

Medicine
Ball Squat
+ Press
Bicep
Curls
Triceps
Dips

15

8 lbs

1 min

15

10 lbs

1 min

15

BW

1 min

Notes
Switch to
knees
when
fatigued

Hands on
Step
* BW = bodyweight

2 MIN BREAK/RI
Circuit Two: Core
Exercise Reps
s
Mountain
Climbers

20 (per
leg)

Sets

Weight

BW

Rest
Interv
al
1 min

RPE
9

Notes

Ab Bikes
Straight
Leg sit
ups with
twist
Straight
leg sit ups

20 (per
side)
15

BW

1 min

BW

1 min

15

BW

1 min

Touch
alternate
toe across
body

2 MIN BREAK/RI
Core: Plank Challenge
Exercises
Reps
Middle Plank
1
Right Side Plank 1
Left Side Plank
1

Sets
1
1
1

Time
30 seconds
30 seconds
30 seconds

2 MIN BREAK -- REPEAT

* REPEAT CIRCUIT
1, 2 + abs = 1 large circuit
large circuit done twice
Push Up Self Challenge: try 10 when fatigued drop to knees
toes = 8, knees = 4, total = 12
Cool
-

down (Stretching): hold each for 20-3 seconds

cobra + childs pose
across the body shoulder stretch
overhead tricep stretch
hamstring stretch
open arm chest stretch + bear hugs

Session 3: February 13, 2015

Client: Athletic 20 year old Female
Location: Humber Athletics Gym
Objectives: improving movement quality for lower body exercises,
improving strength
Warm up/Cardio: (12 mins)
Exercise
Speed
Inclin
e
Stationary
6 mph
-Bike
Stationary
Bike
Stationary
Bike

Time/Duration

Notes

3 mins

Preferred
warm up
method
More
intense
Drop
intensity

8 mph

--

6 mins

6 mph

--

3 min

Resistance: Legs
Exercises Rep Sets
s

Weight

Rest
Interv
al
1 min

RPE

Smith
Machine
Squat Rack
Squat
Machine
Quad
Extension
Hamstring
Curl

10

25 lbs
(each side)

10

1 min

10

30 kg
(each side)
60 lbs

1 min

10

65 lbs

1 min

Lunges

10

1 min

Horizontal
Leg Press

10

4 (2
reverse,
2
forward)
3

1 min

12.5 lbs

125

Notes

Laying
down
machine
Holding
dumbbell
s
Machine
in cardio
room

Calf Raises

10

Core:
Exercises
Middle Plank
Right Side Plank
Left Side Plank

Reps
1
1
1

125

1 min

Sets
1
1
1

Using leg
press
machine
Time
30 seconds
30 seconds
30 seconds

Push Up Self Challenge = try 10 when fatigued drop to knees

knees = 9, toes = 3, total = 12
Cool
-

down (Static Stretching): hold each stretch for 20 seconds

standing quad stretch
sitting touch toes, hamstring
pigeon glute stretch
butterfly
hip extension stretch (very tight)
across the body shoulder stretch

Session 4: February 26, 2015

Client: Athletic 20 year old Female
Location: Humber Athletics Gym
Objectives: improving movement quality for upper body exercises;
focusing on shoulders resistance training primarily, improving strength
and fitness level
Warm up/Cardio: (18 mins)
Exercise
Speed
Incline
Stationary
Bike

6 mph

--

Time/Durati
on
10 mins

Treadmill
Run

5 km/h

0%

5 mins

Treadmill
Walk

3.3 km/h

0%

1 min

Resistance Training: Shoulders/Upper Body

Exercises Reps
Sets
Weight
Rest
Interv
al
Seated
12
4
12.5lbs
1 min
Dumbbell
shoulder
press
Lateral
12
3
7.5 lbs
1 min
dumbbell
raises
Machine
12
3
40 lbs
1 min
rear deltoid

RPE
8

8
9

Notes
Preferred
warm up
method
Get arms
warmed up
for workout
Slight cool
down from
run
Notes

flies
Bicep Curls
Straight
Bar

Triceps
Rope
Extensions
Dumbbell
Curls
Superset
with
Overhead
Triceps
Extension

21s
(7x3
half up,
half
down,
full)
12

12

Core:
Exercises
Middle Plank
Right Side Plank
Left Side Plank

Reps
1
1
1

25 lbs

1 min

9/10

40 lbs

1 min

Bi: 12.5
lbs
Tri: 10
lbs

1 min

9/10

Sets
1
1
1

Too
many
reps

Bicep
curls
improp
er form
due to
fatigue

Time
30 seconds
30 seconds
30 seconds

Push Up Self Challenge = try 10 when fatigued drop to knees

feet = 9, knees = 3, total = 12
Cool
-

down (Static Stretching): hold each stretch for 20 seconds

shoulder across body stretch
overhead triceps stretch
pull back hand, bicep stretch
childs pose
hands behind back together, left arms behind
arm cirlces
shoulder stretch on wall

Session 5: March 10, 2015

Client: Athletic 20 year old Female
Location: Humber Athletics Gym
Objectives: interval/circuit type training using body weight exercises
improving strength, endurance and cardio --- cardio and core based
Warm up: (12 mins)
Exercise
Speed
Stationary
Bike

8 mph

Inclin
e
--

Time/Duration

Notes

3 mins

Preferred
warm up
method
More
intense
Drop
intensity

Stationary
Bike
Stationary
Bike

10 mph

--

6 mins

8 mph

--

3 min

Resistance/Cardio
Circuit One: Cardio
Exercises
Reps

Sets

Weight

High knees

1
1

Jumping
Jacks

20
secoonds
20

RPE

BW*

Rest
Interval
0 min

BW

0 min

Notes

Diagonal
20 (10
Mountain
each side)
Climbers
(knee to
elbow)
*BW = bodyweight

BW

0 min

She
liked
these

REPEAT CIRCUIT 2 MORE TIMES (3 sets total for each exercise)

REST INTERVAL: 45 seconds between each round
REST INTERVAL: 1 minute between each different circuit
Circuit Two:
Exercise
s
High
Knees
Hands
Behind
Head
Jumping
knee
tucks
Reverse
Lunges

Cardio
Reps

Sets

20
seconds

Weig
ht
BW

Rest
Interval
0

RPE

Notes

More
intensity for
the arms

20

BW

Repeated,
quickly

20 (10
each
side)

BW

Focus on
quick
movements

REPEAT CIRCUIT 2 MORE TIMES (3 sets total for each exercise)

REST INTERVAL: 45 seconds between each round
Circuit Three: Core
Exercise Reps
s
Pushups
6
Single Leg 1
Raised
Push Ups
Diagonal
20 (10
Mountain
each
Climbers
side)
(knee to
elbow)
Diagonal
20 (10
Crunches each
side)

Set
s
1
1

Weigh
t
BW
BW

Rest
Interval
0
0

RPE

BW

Focus on
quick
movement
s

BW

Straight
arm and
leg

10
9

Notes
More
intense

Leg
Raises
V Sit
Twists

10

BW

20 (10
each
side)

BW

touching at
top with
opposite
hand
pressing
against
knee
Focus on
lower abs
Watch
rounded
back, hold
steady
position
with feet
off the
ground

REPEAT CIRCUIT 2 MORE TIMES (3 sets total for each exercise)

REST INTERVAL: 45 seconds between each round
Core: Plank Challenge
Exercises
Reps
Middle Plank
1
Right Side Plank 1
Left Side Plank
1

Sets
1
1
1

Time
45 seconds
30 seconds
30 seconds

Push Up Self Challenge = try 10 when fatigued drop to knees

feet = 10
Cool down (Stretching): hold each stretch for 20-30 seconds
- standing quad stretch
- sitting touch toes, hamstring stretch
- pigeon glute stretch
- butterfly
- hip extension stretch
- shoulder stretch

Session 6: March 11, 2015

Client: Athletic 20 year old Female
Location: Humber Athletics Gym
Objectives: improving movement quality for upper body and back
exercises, improve strength and hypertrophy
Warm up/Cardio:
Exercise
Speed

Incline

Treadmill
Jog

5 km/h

0%

Time/Durati
on
7 mins

Treadmill
Walk

3.3 km/h

0%

3 mins

Notes

RPE

Get arms
warmed up
for workout
Slight cool
down from
jog

4
1

Resistance Training: Upper Body/Back:

Exercises
Reps
Sets
Weight
Squat +
Shoulder
Press
Bent Over
Rows
Lateral
dumbbell
raises
Bicep Curls
Straight Bar

12

12 lbs

Rest
Interva
l
1 min

10 (each
side)
10

12.5lbs

1 min

2:2

7.5 lbs

1 min

2:2

(5x3
half up,
half down,
full)
12

20 lbs

1 min

2:2

10

40 lbs

1 min

2:2

30 lbs

1 min

2:2

45 lbs

1 min

2:2

Triceps Rope
Extensions
Cable Bicep
8
Curl
Triceps Cable 12
straight bar
extension
Core:
Exercises
Middle Plank
Right Side Plank
Left Side Plank

Reps
1
1
1

Sets
1
1
1

Tempo

RPE

2:2

Time
45 seconds
30 seconds
30 seconds

Push Up Self Challenge = try 10 when fatigued drop to knees

feet = 9, knees = 3, total = 12
Cool
-

down (Static Stretching): hold each stretch for 20 seconds

shoulder across body stretch
overhead triceps stretch
pull back hand, bicep stretch
childs pose
hands behind back together, left arms behind
arm circles
quad stretch
standing hamstring stretch

Session 7: March 18, 2015

Client: Athletic 20 year old Female
Location: Humber Athletics Gym
Objectives: focus on endurance and movement quality through common
weight bearing exercises, improving strength focusing predominately
on upper body + core
Warm up: (12 mins)
Exercise
Speed
Stationary

6 mph

Inclin
e
--

Time/Duration

Notes

3 mins

Preferred

Bike
Stationary
Bike
Stationary
Bike

8 mph

--

6 mins

6 mph

--

3 min

warm up
method
More
intense
Drop
intensity

Resistance/Cardio
Circuit One: Arms/Legs
Exercises Reps

Sets

Weight

Pushups

15

BW*

Rest
Interval
1 min

Medicine
Ball Squat
+ Press
Bicep Curls

15

8 lbs

1 min

6.5

15

10 lbs

1 min

6.5

BW

1 min

6.5

Sets

Weight

BW

Rest
Interval
1 min

BW

1 min

7.5

8 lb

1 min

7.5

BW

1 min

7.5

Walking
24
Lunges
* BW = bodyweight
2 MIN BREAK/RI
Circuit Two: Core
Exercises Reps
Mountain
Climbers
Ab Bikes

20 (per
leg)
20 (per
side)
15 each
side (30
total)
15

Medicine
Ball V-sit
Twists
Straight
leg lits
2 MIN BREAK/RI

Core: Plank Challenge

Exercises
Reps
Middle Plank
1

Sets
1

Time
45 seconds

Notes

RPE

Switch
to knees
when
fatigued

6.5

Notes

RPE
7.5

Notes
Only 30
seconds
arms/should
er

sore/fatigue
d
Right Side
Plank
Left Side
Plank

30 seconds
30 seconds

Push Up Self Challenge = try 10 when fatigued drop to knees

feet = 10
Cool
-

down (Stretching): hold each for 20-30 seconds

cobra + childs pose
across the body shoulder stretch
overhead tricep stretch
hamstring stretch
open arm chest stretch + bear hugs
standing quad stretch
hip flexor stretch

Session 8: March 25, 2015

Client: Athletic 20 year old Female
Location: Humber Athletics Gym
Objectives: improving movement quality for lower body exercises,
increasing strength

Warm up/Cardio: (12 mins)

Exercise
Speed
Inclin
e
Treadmill
5.5 mph
--

Time/Duration

Notes

4.5 mins

Increase
heart rate
More
intense
Drop
intensity

Treadmill

6.5 mph

--

3 mins

Treadmill

5.5 mph

--

4.5 min

Resistance: Legs
Exercises Rep Sets
s

Weight

Rest
Interv
al
1 min

Temp
o

Smith
Machine
Squat Rack
Smith
Machine
Calf Raises
Goblet
squat
Quad
Extension
Hamstring
Curl

10

30 lbs
(each side)

15

25 lbs
(each side)

1 min

1:2

10

1 min

2:2

10

20 lbs
dumbbell
65 lbs

1 min

2:2

10

65 lbs

1 min

2:2

Lunges

10

1 min

2:2

Horizontal
Leg Press

10

4 (2
reverse,
2
forward)
3

125

1 min

2:2

Calf Raises

10

125

1 min

2:2

Core:
Exercises
Middle Plank
Right Side Plank
Left Side Plank

Reps
1
1
1

12.5 lbs

Sets
1
1
1

Notes

2:2

Laying
down
machine
Holding
dumbbell
s
Machine
in cardio
room
Using leg
press
machine

Time
30 seconds
30 seconds
30 seconds

Push Up Self Challenge = try 10 when fatigued drop to knees

feet = 10
Cool
-

down (Static Stretching): hold each stretch for 20 seconds

standing quad stretch
sitting touch toes, hamstring
pigeon glute stretch
butterfly
hip extension stretch (very tight)

CSEP Fitness Assessments

Initial Assessment: January 21, 2015
My client Brittany Hanna had no current injuries or physical restrictions
and was able to complete all seven fitness tests on the day of the initial
assessment, however; there was a fire drill and due to time restrictions,
we did not complete the mCAFT aerobic fitness test. Results, found in
Appendix A, express that Brittany has safe levels of both heart rate and
blood pressure and was also categorized into the low BMI and BMI-WC
health risk category. The health benefit rating was either termed
excellent or good for all tests, except the back extension which she
received a poor score. Based on these results, it was clear to see that
Brittany is a healthy female and my goals and objectives throughout our
sessions together were to maintain her fitness levels if not improving
them and allow her to become more comfortable with various different
exercises and workout styles. I was also focusing on improving her push
up score from good to excellent through the use of a weekly pushup
challenge.
Final Assessment: March 25, 2015
After our total of eight, 1 hour training sessions over the course of the
semester, a final assessment was performed to establish new results to
the seven CSEP fitness tests in order to compare to baseline
measurements. The time allowed for the final assessment allowed the
mCAFT aerobic fitness test to be performed, however; due to injury
Brittany was unable to complete the back extension test. It was difficult
to aim for improvements in these fitness tests as Brittany had scored an
HBR of good and excellent for most tests. I did however focus during the
8 weeks on improving her upper body strength, which was showed in the
results of the pushup test during the final assessment in Appendix A.
Brittany did not score lower on any of the tests, suggesting to me that I
was successful in maintaining her fitness level, even during her stressful
semester.

APPENDIX A