Client #2 is a beginner in need of weight loss, so a low intensity is appropriate. Goal is to have her sustain 50 to 70 percent of heart rate reserve (HRR) during her workout. The exercise modality will be the treadmill and a safe, yet effective program will be outlined for her, taking closely into consideration her being at high risk of cardiovascular disease. (more…)
Client #1 is beginning to resistance train with no prior experience. I have put forth a very basic, well-balanced resistance training program consisting of mostly compound movements. It is designed to increase the client’s aesthetic appearance through increased skeletal muscle hypertrophy and tone in addition to providing an increase in functional strength for his athletic endeavors. (more…)
The American College of Sports Medicine (ACSM) recommends a partial curl-up or “crunch” test to assess the local muscular endurance of the abdominal muscles. The test starts out with the individual laying on a mat in a supine position with the knees flexed at a 90 degree angle and arms at the sides with the fingertips touching a piece of tape on the floor. A second piece of tape is placed 12 centimeters or approximately 5 inches (or 8 cm if client is 45 years of age or older) in front of the first piece of tape.
An electronic metronome is set at 40 bpm and with the beat the client is instructed to lift shoulder blades off the ground and flex their trunk until their fingertips reach the second piece of tape (30 degree angle between posterior trunk and mat should be evident at this point). On the following beat the client is instructed to slowly lower shoulder blades until they touch the mat and repeat trunk flexion on the next beat. The client does as many curl-ups as he or she can while keeping cadence with the metronome up to a maximum of 75 curl-ups. A score of 75 curl-ups denotes excellent muscular endurance.
This test can be administered in a small or large area. All equipment required for the partial-curl up test include a mat, masking tape, metronome, and measuring tape. If masking tape and measuring tape are not available, the test can be easily administered without them. In this case the client would be instructed to keep both arms crossed over chest and the instructor would closely monitor each curl up to determine 30 degrees of trunk flexion.