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Fitness Assessment Program Design Report (Assessment)

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Updated: May 11th, 2022

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-up Sets Reps Duration Rest Notes
Jogging 1 1 5-10 min 1-1.5 min
Stretching ex-s 1 2 30 sec each 15 sec Warm muscles will be easier to stretch. Light stretching will remove stiffness.
Drills 1 10-15 10-15 sec 0 Final stage of the warm-up

(Butler, 36)

Core and Balance Sets Reps Duration Rest Notes
Lifting contralateral arm and leg standing on the knees 2 10-15 5-8 sec for each rep 15-25 sec When the extremities are lifted, try to reach a toe with the finger. Return to initial position, repeat.
But lift 2 10-15 4-8 sec 15-25 sec This 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 balance 2-3 1 30-60 15-30 Another 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
Reactive Sets Reps Duration Rest Notes
Leg Bounding 3 1 1-2 min 30 sec Run forward with steps longer than usual. Balance on one leg, and after taking a step, bound forward for lending on the opposite leg
Jump down 3 10-12 3-4 sec 30 sec Stand 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
SAQ Sets Reps Duration Rest Notes
Backward run 3-4 1 —- 30 sec Duration depends on the speed and distance. 30-60-100 meters
Box drill 3-4 8-10 30-45 Running along a 10×10 meter side square. Sprint ahead, left side shuffle, backward run, right side shuffle.
Box run steps 3-4 20-30 45-60 Use 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
Strength Exercise Sets Reps Intensity Tempo Rest Notes
Total Body Lunge to overhead press 2 8-12 40% Medium 45-60 Hold dumbbell in each hand on chest level. Lunge forward, stabilize (keep 90 deg knee bend). Get back to standing position. Press dumbbells overhead.
Chest Bench press 2 8-12 30% Medium to fast 30-45 This isolated exercise will be suitable for gradual increase of the load
Back Back extension 2 8-12 20% Slow 50-80 Slow tempo will not allow overload
Shoulders Arm circles 2-3 10-15 20% Medium 30-60 The load may be increased gradually.
Biceps Zottman curls 2 8-12 30% Medium to fast 30-40 The load may be increased gradually.
Triceps Dumbbell triceps presses 2-3 8-12 30% Medium to fast 30-40 The load may be increased gradually.
Legs Lunges with dumbbells 2-3 10-15 40% Medium to fast 40-50

(Anshel, 301)

Cool down Sets Reps Duration Rest Notes
Jogging / walking 1 1 3-4 min 40-60 Jogging may be slowed down gradually
Stretching 1 4 30-40 20-25 These 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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