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Client: JUSTIN
Cardiovascular activity
three days a week
Cardiovascular activity
Moderate intensity
Flexibility
Four to five times a week
Flexibility
Low to moderate intensity
85-95% HHR
Cardiovascular activity
30-45 minutes
Cardiovascular activity
Running on trail or treadmill
Riding bike, sprint drills,
Flexibility
3-5 minutes prior to and after
exercise. 30 minute yoga class
per week.
Flexibility
Hamstring stretch,
Cat stretch, Knee to chest,
Triceps stretch, neck flexion.
Cardiovascular activity
Have a plan for Justin to stick to
which will keep his level of
cardio at level or improved.
Cardiovascular activity
Will start by doing dynamic runs.
Run 2 minutes walk 2 minutes,
run 3 minutes walk 1.5 minutes,
run 4 minutes walk.and so on
Flexibility
Start with simple stretches pre
and post work out. Start with
taking Yoga class weekly and
gradually increase.
Flexibility
Have Justin continue stretching
as part of his current regiment
Flexibility
Push him more and more when
doing stretches. Push him a
yoga class.
Cardiovascular activity
Can run at at steady moderate
pace for a moderate period of
time.
Flexibility
Can start doing more difficult
poses and task.
Cardiovascular activity
Low to moderate
Flexibility
3 days per week
Flexibility
Moderate
65-85% hhr
Cardiovascular activity
20-30 minutes
Cardiovascular activity
Run/jog/walk/ bike ride with
children. (she can run while
they ride the a bike or roller
skate)
Flexibility
2-5 minutes pre/post work out
and 60 minutes per week
Flexibility
Yoga video with children
participating.
Calf stretch, Quad stretch, Hip
flexor stretch.
Client: JENNIFER
Cardiovascular activity
Start off by doing cardio 2-3
times per week with children
and gradually increase to 5
times a week
Cardiovascular activity
Incorporate activities that can
include her children (riding
bikes, skating, swimming,
nature hikes) this will eliminate
any barriers.
Cardiovascular activity
Start at 15 minutes and work
up to 30 or more minutes
Cardiovascular activity
Start slow then work up. Start
off by walking brisk then
increasing to a more
challenging activity,
Flexibility
Start with at least 1 time a
week and increase to 3 times
a week
Flexibility
Flexibility
Flexibility
More difficult tapes and
routines.
Cardiovascular activity
Moderate to vigorous
Flexibility
2-3 days
Flexibility
Moderate
75-95%hhr
Cardiovascular activity
At least 30 minutes
Cardiovascular activity
Running
Sprints
Spinning
Flexibility
4-10 minutes
Flexibility
PNF Stretching
Yoga class
Cardiovascular activity
Have him do things he enjoys
and that dont make him feel
overwhelmed. Such as
running, riding bike or
swimming.
Cardiovascular activity
Sprint drills
Cardiovascular activity
Moderate runner. Participates
in runs for sport
Flexibility
At least 2 days of yoga
Flexibility
Flexibility
Flexibility
Learning more difficulty yoga
poses
Client: SALLY
Cardiovascular activity
6 days per week
Cardiovascular activity
Low initially gradually
increasing
Cardiovascular activity
15-30 minutes
Cardiovascular activity
Walking & swimming
Flexibility
6 days per week
Flexibility
Low to moderate
40-60% hhr
Flexibility
3-5 minutes
Flexibility
Reach and stretch
Balancing exercises
Client: SALLY
Cardiovascular activity
To increase to point where
she is working out 6-7
times a week
Cardiovascular activity
Cardiovascular activity
Because of age my
overload for cardio will be
done in a pool. I will have
her run laps in a pool. And
over time she will be able
to do more.
Cardiovascular activity
Improve blood pressure
and blood sugar and help
with weight loss.
Flexibility
At least to 3 times per
week
Flexibility
Will start with chair
stretches and work up
Flexibility
Focus on stretching certain
muscles. Maintain
flexibility
Flexibility
Increase flexibility