KIN 3090 Client Training Log

Client Training Log

Stephanie Gannon
0829227
April 7, 2016

Agnes Coutinho

KIN 3090 Client Training Log

Initial Consultation: Jan 21, 2016

Name: Anita John
Age: 44
Main Goal: Weight Loss
Secondary Goal: Executing a Proper Push-up
Warm-up Preferences: Treadmill
Type of training: Circuit style/ weight lifting
Likes: Zumba, 5k runs, Kickboxing, Planks, Agility work
**Paperwork attached at end of document
1.
2.
3.
4.
5.

PAR- Q+
CSEP- PATH: Informed Consent
CSEP-PATH: Stages of change questionnaire
CSEP-PATH: PASB-Q
CSEP-PATH: Goal Setting Worksheet

Initial Assessment: February 5, 2016 / Results Interpretation: February 8, 2016

Health Screening:
Resting Heart Rate: 84 bpm
Resting Blood Pressure: 120/ 84 mmHg
Body Composition:
weight: 70.5kg

BMI: 26.2kg/m2

Height: 164cm

Waist Circumference: 90 cm Combined BMI-WC: Very High

BMI health risk category: increased

Agnes Coutinho

KIN 3090 Client Training Log

mCaft Aerobic Fitness Assessment

Starting stage: 2

HR peak: 150bpm

Health Benefit Rating: Fair

85% Predicted HRmax: 150bpm

Predicted VO2 max: 31.3 ml /kg-1/ min

Musculoskeletal Fitness Assessment:

Test:
Grip Strength
Push-ups
Sit and Reach
Vertical Jump
Back Extension
One Leg Stance

Health Benefit Rating

Poor
Poor
poor
Good
Very Good
Eyes opened: above mean

*paperwork attached at end of document

6. CSEP- Path: Client Information Sheet
7. CSEP- Path: Data Collection Worksheet (mCaft)

Training Sessions:
Agnes Coutinho

Eyes closed: Below mean

Exercise
Exercise
SetsSets
Sets
Reps
weight
weight
Rest Rest
Rest Rest
Category
Category
Exercise
Exercise
Sets
Sets weight
Reps
Reps
Weight
weight
Exercise
Sets
Reps Exercise
weight
Rest RepsReps
*
*
Rest
Warm-up
Warm-up
*
3
120s
Dowel Training see note
Warm-up
Circuit
Push-ups
KINGoblet
3090
Client Training
Log
Full
body
3
180
sec
Knee
Dominant
1a)
Squat
10
10
lbs
Full
Body
2
180s
Circuit
Circuit
Hip
dominant
1b)
DB
Glute
Bridge
10
5
lbs
Knee 12
Dominant
12
BW
Knee Dominant Squat
BW squat
Legend: * Warmup: 10 minutes on
Horizontal
Push
1c) Push
ups
10 12
Hip
dominant
Bridge
BW
Hip dominant
Glute Bridge
12
BW Glute
3
120s
Horizontal
Push
Push-ups
See
BW
Horizontal
Push
DB
Chest
Press
12
20
lbs
** hold stretches for 10 seconds
2a)
Mountain
climbers
20
notes
Horizontal pull
Machine Assisted row
12
20 lbs
2b) leg raises
10 12
Horizontal
Machine
Assisted Row
20lbs
Vertical
push 2016Shoulder
12 pull15 lbs
February.8,
/ 11am Press
/ Humber
2c) shoulder
Plank Press
15 sec
Vertical
push
DB
12
10lbs
Vertical
pull
Lat
Pull-down
12
35
lbs
February.24, 2016 / 2pm / Humber
10 mins
row machine
Resistance=6
Cool Down
Vertical
pull Resistance=6
Lat
pulldown
12
35 lbs
10 mins row machine
Cool down
6
min
treadmill
Speed:
Stretching
Standing
toe
touches
Cool
down
Glute
roll
out
Stretching
Quad
stretch
3.5 mph
TISSUE
Quad roll out
Seated butterfly
stretch
Standing
toe
touches
**
Stretching
RELEASE
Seated
hamstring stretch **
Quad
stretch
FOAM
Ham string rollout
Shoulder
stretchstretch
Seated
butterfly
**
ROLLING
Tricepshamstring
stretch stretch
Seated
**
Calve
roll out Gym
March 2 / 3:30pm
/ Humber
Shoulder
stretch
**
Objectives:
- incorporate abd
Objectives:
- introduce
foampm
rolling
March
9/ 2:15
/
Triceps
stretch
-add weight to main movements
-dowel push up training
Notes:
-loved
climbers
Notes:
* dowel push-up training in Objectives:
high
plank position-fnd
holding
outthe
things
forab30workout
client is (mountain
comfortable
with are her favourite)
-push-up
making
progress, needs upper body strength training to
sec. need 3 pts of contact between body and dowel
-full
(5x)
body is
circuit
style
reach
goal
- one more session of dowel push-up training should
-lots
do
ofher
reps
to practice form
-nextime
do
-Client did not feel safe and stable foam rolling, will stick to not incorporate push-up into circuit rotation, do specific
Notes:
-would
to continue
traininglike
before
or after warm-up on treadmill
stretching
-enjoys
glute
bridge
-could
only
complete
4 leg raises
-continuous circuit style
-need
to
work
on
straightening
push-up
-continuous
circuit
style
complete all exercises once through and then rest 180sec, and

could
need
complete
a
push-up
need and
s work
complete all exercises once through
then rest 120sec, and
begin again (2x)
-continuous
circuit
style
begin again (3x), and move onto next continuous circuit after 3 sets
Category
all completed
exercises once through and then rest 180sec, and
of first circuit
* complete
Warm-up
begin again (3x)
Category
Dowel Training see note
Push-ups
March 16 / 1:30pm / Humber Gym
Category
*
Warm-up
2
180s
Circuit
March 23 /
*
Warm-up
3
120s
Circuit
Knee Dominant Squat
10
BW
Dowel
training:
see
Push-ups
Knee
Dominant
1a)
Goblet
Squat
10
10lbs
Hip dominant
Glute Bridge
10
BW
note DB Glute Bridge
Hip dominant
Horizontal
Push DB 1b)
Chest Press
10 10 24 lbs10lbs
Full body
2 3
180sec
Circuitpull Machine
120s
Horizontal
Assisted Row
10
25 lbs
Knee
Dominant
Squat
12
BW
2a)
Mountain
Climbers
20
Vertical push
DB Shoulder Press
10
15 lbs
Hip dominant
Bridge
BW
2b) Leg
raises
6 35 lbs
Vertical
pull
LatGlute
Pull-down
10 12
Horizontal pull 10 mins
Machine
Assisted
row
12
20lbs
2c) Plank
15s
row machine
Resistance=
Cool down
Vertical
push
DB
Press
12
Push-ups
SeeShoulder
note
3
3 6 15lbs
Vertical
pull Standing
Lat
12
35lbs
Cool Down
10 Pull-down
mins
machine **
Resistance=6
toe row
touches
Stretching
10
min
row
machine
Resistance=
Standing
toe
touches
**
Cool
down
Stretching Quad stretch
**
6
Quad
stretchstretch
Seated
butterfly
** **
Standing
toe
touches
**
Stretching Seated
Seated
butterfly
stretch ** **
hamstring
stretch
Quad
Seated
stretch
hamstring
stretch**
** **
Shoulder stretch
Seated
Shoulder
butterfly
stretchstretch ** **
Triceps stretch
**
Seated hamstring Agnes**Coutinho
Triceps
stretchtraining
**
Objectives:
- dowel
specific
stretch
Shoulder
stretch
**
Objectives:
- push up
specific training
Notes:
-noTriceps
dowel
she
nowwhile
keepkeeping
body straight,
stretch
**can
Notes:
-more
worked
on training,
pushing body
down
body straight
Category

treadmill, speed: 4.3 mph

Gym
Gym

Humber Gym

2:00pm / Humber Gym

Category

Warm-up
Circuit
Knee Dominant
Hip dominant

Exercise
*

Stretching

Reps Exercise
Weight

3
1a) Goblet Squat
1b) DB Glute Bridge

March 30 / 2:00pm / Humber Gym

April 6 / 2a)
2:00pm
/ Humber
Mountain
Climbers

Push-ups
Cool Down

Sets

Sets Rest

Reps

Weight

Rest

120s

10
10

12lbs
10lbs

KIN 3090 Client Training Log

120s

Gym

30
8
25sec

2b) Leg raises

2c) Plank
See note
10 mins row machine

Resistance=
6

Standing toe touches

Quad stretch
Seated butterfly stretch
Seated hamstring stretch
Shoulder stretch

**
**
**
**
**

Triceps stretch

**

Objectives:

-client really wanted push-up training again before final

assessment
Final Assessment:
April 1, 2016 /
- increase weight on first circuit
2016-04-05
-increase reps on leg raises

Results Interpretation: April 6,

Health Screening:

Notes:

- worked on pushing body down while keeping body

straight88 bpm
Resting Heart Rate:
3 sets of 3 reps

Resting Blood Pressure:

122/
at same state
as 68
last session, although cant do one successful,

mmHg

has improved so much

Body Composition:
-client has noticed leg raises getting easier
weight: 71.5kg
BMI: 26.58
category: increased
Height: 164cm
Waist
BMI-WC: increased

Category

Warm-up
Circuit

Knee Dominant
Hip dominant

1a) Goblet Squat

1b) DB Glute Bridge
1c) DB chest press

mCaft Aerobic Fitness

120s
10
10
10

15lbs
12lbs
24lbs

Starting stage: 2
Benefit Rating: fair
85% Predicted HRmax: 150bpm
min

kg/m2

Cool Down

Stretching

2a) Mountain Climbers

2b) Leg raises
2c) Plank
10 mins row machine

120s
40
10
30sec

Standing toe touches

**
Quad stretch
**
Seated butterfly stretch
** Coutinho
Agnes
Seated hamstring stretch
**
Shoulder stretch
**

BMI health risk

Circumference: 86.5 cm Combined

Assessment
HR peak: 150bpm

Resistance=
6

Health

Predicted VO2 max: 31.23 ml /kg-1/

KIN 3090 Client Training Log

Musculoskeletal Fitness Assessment:

Test:
Grip Strength
Push-ups
Sit and Reach
Vertical Jump
Back Extension
One Leg Stance

Health Benefit Rating

poor
Poor
Poor
Excellent
fair
Eyes opened: below mean Eyes closed: below mean

*paperwork attached at end of document

8. CSEP- Path: Client Information Sheet
9. CSEP- Path: Data Collection Worksheet (mCaft)

Fitness Assessment Comparison

Test
Resting Heart Rate
Resting Blood Pressure
Height
Weight
BMI
Waist Circumference
mCaft
Grip Strength
Push-ups
Sit and Reach

Initial Assessment HBR

84bpm
120/84mmHg
164cm
70.5kg
26.2kg/ m2 increased
90cm
very high
Predicted VO2 max: 31.3 ml /kg-1/ min
Poor
poor
poor

fair

Final Assessment HBR

88bpm
122/68mmHg
164cm
71.5kg
26.58 kg/m2 increased
86.5 cm
increased
Predicted VO2 max: 31.23 ml /kg-1/ min
Poor
Poor
Poor

Agnes Coutinho

fair

KIN 3090 Client Training Log

Vertical Jump
Back Extension
One Leg Stance

Good
Very good
Eyes opened: above mean

Eyes closed: Below mean

Excellent
fair
Eyes opened: below mean Eyes closed: below mean

Agnes Coutinho