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Developing a Fitness Program Report (Assessment)

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Plan and Expectations

Fitness program for a person with traumas of the clavicle, rotator cuff, medial meniscus, and ankle sprains should be based on precise control of the achievements, health condition, as well as body parameters. The training will involve an extensive warm-up, a gradual increase of the load, and isolated joint exercises for avoiding inaccurate movements.

Warm-upSetsRepsDurationRestNotes
Jogging115-10 min1-1.5 min
Stretching ex-s1230 sec each15 secWarm muscles will be easier to stretch. Light stretching will remove stiffness.
Drills110-1510-15 sec0Final stage of the warm-up

(Butler, 36)

Core and BalanceSetsRepsDurationRestNotes
Lifting contralateral arm and leg standing on the knees210-155-8 sec for each rep15-25 secWhen the extremities are lifted, try to reach a toe with the finger. Return to initial position, repeat.
But lift210-154-8 sec15-25 secThis ex is performed with a ball. Lie on the ball with the shoulders, and bend your knees. Squeeze glutes, and lift hips to make the body straight
Ball balance2-3130-6015-30Another ex with a ball. Lie on it with your hips and pelvis, and keep you body in a straight line parallel to the floor. One of the arms is raised to the side, while the other helps not to roll over the ball
ReactiveSetsRepsDurationRestNotes
Leg Bounding311-2 min30 secRun forward with steps longer than usual. Balance on one leg, and after taking a step, bound forward for lending on the opposite leg
Jump down310-123-4 sec30 secStand on the top of a box (20-30 cm height). Jump left with lifting chest and tucking chin. Stabilize, jump back. Repeat to the right
SAQSetsRepsDurationRestNotes
Backward run3-41—-30 secDuration depends on the speed and distance. 30-60-100 meters
Box drill3-48-1030-45Running along a 10×10 meter side square. Sprint ahead, left side shuffle, backward run, right side shuffle.
Box run steps3-420-3045-60Use box 15-25 cm high. Move sideways placing one foot on the top, and then the opposite foot. Place 1 foot on the floor and then the other. Make as fast as you can. Keep chest up. Alternate directions
StrengthExerciseSetsRepsIntensityTempoRestNotes
Total BodyLunge to overhead press28-1240%Medium45-60Hold dumbbell in each hand on chest level. Lunge forward, stabilize (keep 90 deg knee bend). Get back to standing position. Press dumbbells overhead.
ChestBench press28-1230%Medium to fast30-45This isolated exercise will be suitable for gradual increase of the load
BackBack extension28-1220%Slow50-80Slow tempo will not allow overload
ShouldersArm circles2-310-1520%Medium30-60The load may be increased gradually.
BicepsZottman curls28-1230%Medium to fast30-40The load may be increased gradually.
TricepsDumbbell triceps presses2-38-1230%Medium to fast30-40The load may be increased gradually.
LegsLunges with dumbbells2-310-1540%Medium to fast40-50

(Anshel, 301)

Cool downSetsRepsDurationRestNotes
Jogging / walking113-4 min40-60Jogging may be slowed down gradually
Stretching1430-4020-25These should be a bit more intensive then for the warming up.

Rationale

  • Warm up. The offered exercises are selected for decreasing the muscle stiffness, and increase body temperature.
  • Core balance. These exercises do not load the back, and will be suitable for gradual increase of the load for back.
  • Reactive. These are quite effective for accelerating the nervous impulses, and improving balance.
  • SAQ. Backward run, drills, and box run steps are recommended for the general fitness restoration.
  • Strength. Most exercises offered are featured with isolated joint movement, and will not load the injured joints extremely.
  • Cool-Down. The exercises are intended to decrease tension after the training

Works Cited

Anshel, Mark H. Applied Exercise Psychology: A Practitioner’s Guide to Improving Health and Fitness. New York: Springer, 2006.

Butler, Lawrence F. Teaching Lifetime Sports. Westport, CT: Bergin and Garvey, 2002.

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