KIN 3090

Assignment:
Exercise Program
& Log
Wednesday, April 1st
2015
Cassie Souter (0807803)

Initial Consultation:
Date: 15/01/2015
Start time: 9:00am
End time: 9:45am
Location: University of Guelph-Humber outside of Williams
Objectives of the session/meeting:

To make initial contact with client and formally introduce yourself as their trainer
To gain insight on the clients goals, expectations, physical activity experience, and their
readiness to change
Present the client with a welcome letter, key screening forms, and preparation
instructions for the subsequent CSEP-PATH assessment
Have the client read over and fill out the following consultation/pre-screening forms:
o Physical Activity Readiness Questionnaire (PARQ+)
o Goal Setting Worksheet
o Informed Consent
o Physical Activity & Sedentary Behaviour Questionnaire (PASB-Q)
o Stages of Change Questionnaire (SOC-Q)
o FANTASTIC Lifestyle Checklist
o Welcome Letter
Discuss appropriate time to conduct training sessions that work with both the trainer and
clients schedule

Initial Assessment:
Date: 21/01/2015
Start time: 7:30am
End time: 8:30am
Location: Humber Gym (A224)
Objectives of the session/meeting:

Conduct the initial fitness assessment for the client following the CSEP-PATH protocol
Measure clients resting heart rate (RHR), and make sure it is less than 99bpm in order to
proceed with the active portions of the assessment
Measure clients resting blood pressure (RBP), and make sure it is less than 144/94mmHg,
and more than 80/50mmHg in order to proceed with the active portions of the assessment
1

Calculate clients body mass index (BMI) by measuring their height and weight
Measure clients waist circumference
Assess clients aerobic fitness through conducting the modified Canadian aerobic fitness
test (mCAFT) and calculate their estimated VO2max
Assess clients musculoskeletal fitness through the following tests:
o Grip Strength
o Push-up
o Sit and Reach
o Vertical Jump
o Back Extension
o One Leg Stance
Relate each test to everyday activities to explain to the client the health/functional
relevance of each test

Results Interpretation:
Date: 29/01/2015
Start time: 8:30am
End time: 8:40am
Location: Humber Gym
Objectives of the session/meeting:

Discuss CSEP-PATH fitness assessment results with client

Explain to the client how the results were calculated, and help them understand the health
benefits and risks of their current health status
Show the client their Health Benefit Ratings
Explain to the client that changes to their physical activity can help them to improve their
health and well-being
Proceed to conducting the first session with the client, and present them with their
exercise prescription program

Session 1:
Date: 29/01/2015
Start time: 8:40am
End time: 9:45am
Location: Humber Gym
2

Objectives of the session/meeting:

To conduct the initial training session with the client

To present the exercise prescription program to the client
Conduct an exercise prescription program that includes a warm-up, cardiovascular
exercise, resistance training exercises, and stretches
Incorporate yoga stretches into program based on client interest
To have the client properly learn how to execute the resistance exercises and stretches
with proper form and technique
To evaluate how the client responds to the initial training session to determine if training
stress is appropriate (to hard or too easy for the client)
To further develop a professional relationship with the client, and to gain further insight
on the clients goals, interests, and possible barriers of exercise
To find out whether the client has been participating in physical activity and healthy
habits outside of training, and to ask how they are feeling during the training session
Based on the initial fitness assessment, add modified push-ups (on wall) to the program
as client expressed the goal of being able to do at least 5 push-ups by the end of the
training sessions (client was not able to do a push-up during fitness assessment)

Program type: Full-body program

Exercise/Mode
Warm-up

Walk on treadmill

Cardiovasc
ular
Exercise

Cycling on bike

Resistance
Training
Exercise

Body-weight
squat
Bridge-Arms
at sides
Push-Ups
(wall)
Leg Press
Machine
Bent Over
Row/ Close
Grip
Dumbbells
Shoulder
Press
Standing
(Dumbbell)
Lat Pull
Down - Wide

Intensity/
Load/ Speed
Speed: 2.5-3
Incline: 0
60% of max
HR (117bpm),
maintain
70rpm,
resistance: 2
None
None
None
Load:
75lbs
Load: 5lbs
in each
hand
(10lbs)
Load: 5lbs
in each
hand
(10lbs)
Load:
20lbs
None

Time

Sets

10 mins

Repetiti
ons
N/A

N/A

Rest
Interval
N/A

Tem
po
N/A

15 mins

N/A

N/A

N/A

N/A

2min
Hold
for 30
secs
2min
2mins
2min
2min
2min
Hold
for 30
secs

2 sets
for all
exercis
es

10
None
10
10
10
10
10
None

30
second
rest
between
sets for
all
exercises

1/1
for
all
exerc
ises

Cool Down

Grip (Pulley)
Side Plank Forearm and
Knee
Hip Adductor
Stretch Sitting
Hamstring
Stretch Single Leg
Knees to
Chest
(Bilateral)
Shoulder
Posterior
Stretch
Triceps
Stretch
Overhead
Wide Leg
Forward Bend
Child's Pose
Belly Twist

Hold
for 40
second
s

N/A

N/A

20
seconds
between
exercises
for all

N/A

Session 2:
Date: 5/02/2015
Start time: 8:15am
End time: 9:45am
Location: Humber Gym
Objectives of the session/meeting:

To continue the previous training session plan with the client

To complete the full exercise program with the client (client was not able to complete the
full session the previous week as needed a lot of assistance)
Conduct an exercise prescription program that includes a warm-up, cardiovascular
exercise, resistance training exercises, and stretches
Incorporate yoga stretches into the program based on client interest
Assess clients progress from previous week
Ask if the client had been participating in physical activity outside of training
Assess clients form during resistance exercise (watch for correct alignment and execution
and whether the client has improved and requires assistance)
Ask if client wishes to change any aspect of the exercise program and ask if they are
interested in adding a specific exercise particular to their interest
4

Program type: Full-body program

Exercise/Mode
Warm-up

Walk on treadmill

Cardiovasc
ular
Exercise

Cycling on bike

Resistance
Training
Exercise

Body-weight
squat
Bridge-Arms
at sides
Push-Up
(wall)
Leg Press
Machine
Bent Over
Row/ Close
Grip
Dumbbells
Shoulder
Press
Standing
(Dumbbell)
Lat Pull
Down - Wide
Grip (Pulley)
Side Plank Forearm and
Knee
Hip Adductor
Stretch Sitting
Hamstring
Stretch Single Leg
Knees to
Chest
(Bilateral)
Shoulder
Posterior
Stretch
Triceps
Stretch
Overhead
Wide Leg
Forward Bend
Child's Pose

Cool Down

Intensity/
Load/ Speed
Speed: 2.5-3
Incline: 0
60% of max
HR (117bpm),
maintain
70rpm,
resistance: 2
None
None
None
Load:
75lbs
Load: 5lbs
in each
hand
(10lbs)
Load: 5lbs
in each
hand
(10lbs)
Load:
20lbs
None

Time

N/A

Sets

10 mins

Repetiti
ons
N/A

N/A

Rest
Interval
N/A

Tem
po
N/A

15 mins

N/A

N/A

N/A

N/A

2min
Hold
for 30
secs
2min
2mins
2min
2min
2min
Hold
for 30
secs

2 sets
for all
exercis
es

Hold
for 40
second
s

N/A

10
None
10
10
10
10
10
None

30
seconds
between
sets for
all
exercises

20
seconds
between
exercises
for all

1/1
for
all

N/A

 Belly Twist

Session 3:
Date: 12/02/2015
Start time: 8:15am
End time: 9:45am
Location: Humber Gym
Objectives of the session/meeting:

To continue the previous training session plan with the client

Conduct an exercise prescription program that includes a warm-up, cardiovascular
exercise, resistance training exercises, and stretches
Incorporate yoga stretches into the program based on client interest
Assess clients progress from previous week
Ask if the client had been participating in physical activity outside of training
Assess clients form during resistance exercise (watch for correct alignment and execution
and whether the client has improved and requires assistance)
Ask if client wishes to change any aspect of the exercise program and ask if they are
interested in adding a specific exercise particular to their interest
Substitute the aerobic exercise on the bike to on the elliptical
Increase the load on the leg press from 75lbs to 100lbs, and increase the weight of the
dumbbells for the bent over row/close grip from 5lbs in each hand (10lbs) to 8lbs in each
hand (16lbs)

Program type: Full-body program

Exercise/Mode
Warm-up

Walk on treadmill

Cardiovasc
ular
Exercise
Resistance
Training
Exercise

Elliptical Machine
Body-weight
squat
Bridge-Arms
at sides
Push-Up
(wall)
Leg Press
Machine
Bent Over

Intensity/
Load/ Speed
Speed: 2.5-3
Incline: 0
Resistance: 2

Time

None
None
None
Load:
100lbs
Load: 8lbs
in each
hand
(16lbs)

Sets

10 mins

Repetiti
ons
N/A

N/A

Rest
Interval
N/A

Tem
po
N/A

15 mins

N/A

N/A

N/A

N/A

2min
Hold
for 30
secs
2min
2mins
2min
2min
2min

2 sets
for all
exercis
es

10
None
10
10
10
10
10
None

30
seconds
between
sets for
all
exercises

1/1
for
all

Cool Down

Row/ Close
Grip
Dumbbells
Shoulder
Press
Standing
(Dumbbell)
Lat Pull
Down - Wide
Grip (Pulley)
Side Plank Forearm and
Knee
Hip Adductor
Stretch Sitting
Hamstring
Stretch Single Leg
Knees to
Chest
(Bilateral)
Shoulder
Posterior
Stretch
Triceps
Stretch
Overhead
Wide Leg
Forward Bend
Child's Pose
Belly Twist

Load: 5lbs
in each
hand
(10lbs)
Load:
20lbs
None

Hold
for 30
secs

N/A

Hold
for 40
second
s

N/A

20
seconds
between
exercises
for all

N/A

Session 4:
Date: 26/02/2015
Start time: 8:15am
End time: 9:45am
Location: Humber Gym
Objectives of the session/meeting:

To continue the previous training session plan with the client with minor variances to add
progression
Conduct an exercise prescription program that includes a warm-up, cardiovascular
exercise, resistance training exercises, and stretches
Incorporate yoga stretches into the program as part of the cool-down based on client
interest
7

Assess clients progress from previous week

Ask if client has been participating in physical activity outside of the training session
Assess clients form during resistance exercise (watch for correct alignment and
execution, and whether the client has improved and/or requires assistance)
Ask if the client wishes to change any aspect of the exercise program
To progress the client, increase the load on the lat pull down from 20lbs to 30-40lbs
(dependent upon clients tolerance)
Increase the resistance on the elliptical for the cardiovascular exercise from a resistance
of 2 to a resistance of 3-4 (dependent upon clients tolerance)
For all exercises, increase the number of sets from 2 to 3 sets
Increase the warm-up on the treadmill from a speed of 2.5-3, up to 3.5
Increase the load of the bent over row/ close grip dumbbells from 8lbs in each hand
(16lbs) to 10lbs in each hand (20lbs)

Program type: Full-body program

Exercise/Mode
Warm-up

Walk on treadmill

Cardiovasc
ular
Exercise
Resistance
Training
Exercise

Elliptical machine

Cool Down

Body-weight
squat
Bridge-Arms
at sides
Push-Up
(wall)
Leg Press
Machine
Bent Over
Row/ Close
Grip
Dumbbells
Shoulder
Press
Standing
(Dumbbell)
Lat Pull
Down - Wide
Grip (Pulley)
Side Plank Forearm and
Knee
Hip Adductor
Stretch Sitting
Hamstring
Stretch -

Intensity/
Load/ Speed
Speed: 3.5
Resistance: 0
Resistance: 34

Time

None
None
None
Load:
100lbs
Load: 10
lbs in each
hand
(20lbs)
Load: 8lbs
in each
hand (16
lbs)
Load: 3040lbs
None

N/A

Sets

10 mins

Repetiti
ons
N/A

N/A

Rest
Interval
N/A

Tem
po
N/A

15 mins

N/A

N/A

N/A

N/A

2min
Hold
for 30
secs
2min
2mins
2min
2min
2min
Hold
for 30
secs

3 sets
for all
exercis
es

Hold
for 40
second
s

N/A

10
None
10
10
10
10
10
None

30
seconds
between
sets for
all
exercises

20
seconds
between
exercises

1/1
for
all

N/A

Single Leg
Knees to
Chest
(Bilateral)
Shoulder
Posterior
Stretch
Triceps
Stretch
Overhead
Wide Leg
Forward Bend
Child's Pose
Belly Twist

for all

Session 5:
Date: 05/03/2015
Start time: 8:15am
End time: 9:45am
Location: Humber Gym
Objectives of the session/meeting:

To continue the previous training session plan with the client with minor variances to add
progression
Conduct an exercise prescription program that includes a warm-up, cardiovascular
exercise, resistance training exercises, and stretches
Incorporate yoga stretches into the program as part of the cool-down based on client
interest
Assess clients progress from previous week
Ask if client has been participating in physical activity outside of the training session
Assess clients form during resistance exercise (watch for correct alignment and
execution, and whether the client has improved and/or requires assistance)
Ask if the client wishes to change any aspect of the exercise program
To progress the client, remove the side plank - forearm and knee, and replace with the
bird-dog exercise
To progress the client, increase the resistance on the treadmill from 0 to 2

Program type: Full-body program

Exercise/Mode
Warm-up

Walk on treadmill

Intensity/
Load/ Speed
Speed: 3.5

Time
10 mins

Repetiti
ons
N/A

Sets
N/A

Rest
Interval
N/A

Tem
po
N/A

Cardiovasc
ular
Exercise
Resistance
Training
Exercise

Cool Down

Elliptical machine

Resistance: 2
Resistance: 34

Body-weight
squat
Bridge-Arms
at sides
Push-Up
(wall)
Leg Press
Machine
Bent Over
Row/ Close
Grip
Dumbbells
Shoulder
Press
Standing
(Dumbbell)
Lat Pull
Down - Wide
Grip (Pulley)
Bird-dog

Hip Adductor
Stretch Sitting
Hamstring
Stretch Single Leg
Knees to
Chest
(Bilateral)
Shoulder
Posterior
Stretch
Triceps
Stretch
Overhead
Wide Leg
Forward Bend
Child's Pose
Belly Twist

N/A

None
None
None
Load:
100lbs
Load: 10
lbs in each
hand
(20lbs)
Load: 8lbs
in each
hand (16
lbs)
Load:
40lbs
None

Session 6:
Date: 11/03/2015
Start time: 8:15am
End time: 9:45am
10

15 mins

N/A

N/A

2min
Hold
for 30
secs
2min
2mins
2min
2min
2min
Hold
for 30
secs

3 sets
for all
exercis
es

Hold
for 40
second
s

N/A

10
None
10
10
10
10
10
None

N/A

30
seconds
between
sets for
all
exercises

20
seconds
between
exercises
for all

N/A

1/1
for
all

N/A

Location: Humber Gym

Objectives of the session/meeting:

To continue the previous training session plan with the client with minor variances to add
progression
Conduct an exercise prescription program that includes a warm-up, cardiovascular
exercise, resistance training exercises, and stretches
Incorporate yoga stretches into the program as part of the cool-down based on client
interest
Assess clients progress from previous week
Ask if client has been participating in physical activity outside of the training session
Assess clients form during resistance exercise (watch for correct alignment and
execution, and whether the client has improved and/or requires assistance)
Ask if the client wishes to change any aspect of the exercise program
To progress the client, increase the resistance on the treadmill from 2 to 4
Increase the load on the leg press machine from 100lbs to 125lbs (if client can tolerate)
To progress the client, remove the bodyweight squat from the program and replace with a
goblet squat holding a 10lb dumbbell
Increase the load on the lat pull down-wide grip (pulley) from 40lbs to 50lbs (if client can
tolerate)

Program type: Full-body program

Exercise/Mode
Warm-up

Walk on treadmill

Cardiovasc
ular
Exercise
Resistance
Training
Exercise

Elliptical machine

Intensity/
Load/ Speed
Speed: 3.5
Resistance: 4
Resistance: 4

Goblet squat
Bridge-Arms
at sides
Push-Up
(wall)
Leg Press
Machine
Bent Over
Row/ Close
Grip
Dumbbells
Shoulder
Press
Standing
(Dumbbell)
Lat Pull

Load:
10lbs
None
None
Load:
125lbs
Load: 10
lbs in each
hand
(20lbs)
Load:
10lbs in
each hand
(20 lbs)
Load:
50lbs

11

Time

Sets

10 mins

Repetiti
ons
N/A

N/A

Rest
Interval
N/A

Tem
po
N/A

15 mins

N/A

N/A

N/A

N/A

2min
Hold
for 30
secs
2min
2mins
2min
2min
2min
Hold
for 30
secs

3 sets
for all
exercis
es

10
None
10
10
10
10
10
None

30
seconds
between
sets for
all
exercises

1/1
for
all

Cool Down

Down - Wide
Grip (Pulley)
Bird-dog

None

Hip Adductor
Stretch Sitting
Hamstring
Stretch Single Leg
Knees to
Chest
(Bilateral)
Shoulder
Posterior
Stretch
Triceps
Stretch
Overhead
Wide Leg
Forward Bend
Child's Pose
Belly Twist

N/A

Hold
for 40
second
s

N/A

20
seconds
between
exercises
for all

N/A

Session 7:
Date: 19/03/2015
Start time: 8:15am
End time: 9:45am
Location: Humber Gym
Objectives of the session/meeting:

To continue the previous training session plan with the client with minor variances to add
progression
Conduct an exercise prescription program that includes a warm-up, cardiovascular
exercise, resistance training exercises, and stretches
Incorporate yoga stretches into the program as part of the cool-down based on client
interest
Assess clients progress from previous week
Ask if client has been participating in physical activity outside of the training session
Assess clients form during resistance exercise (watch for correct alignment and
execution, and whether the client has improved and/or requires assistance)
12

Ask if the client wishes to change any aspect of the exercise program
To progress the client, remove push-ups on wall to push-ups on mat

Program type: Full-body program

Exercise/Mode

Intensity/
Load/ Speed
Speed: 3.5
Resistance: 4
Resistance: 4

Time

Sets

10 mins

Repetiti
ons
N/A

N/A

Rest
Interval
N/A

Tem
po
N/A

15 mins

N/A

N/A

N/A

N/A

3 sets
for all
exercis
es,
except
for
pushups
which
is only
1 set

Warm-up

Walk on treadmill

Cardiovasc
ular
Exercise
Resistance
Training
Exercise

Elliptical machine
Goblet squat
Bridge-Arms
at sides
Push-Up
(mat)
Leg Press
Machine
Bent Over
Row/ Close
Grip
Dumbbells
Shoulder
Press
Standing
(Dumbbell)
Lat Pull
Down - Wide
Grip (Pulley)
Bird-dog

Load:
10lbs
None
None
Load:
125lbs
Load: 10
lbs in each
hand
(20lbs)
Load:
10lbs in
each hand
(20 lbs)
Load:
50lbs
None

2min
Hold
for 30
secs
2min
2mins
2min
2min
2min
Hold
for 30
secs

Cool Down

Hip Adductor
Stretch Sitting
Hamstring
Stretch Single Leg
Knees to
Chest
(Bilateral)
Shoulder
Posterior
Stretch
Triceps
Stretch
Overhead
Wide Leg
Forward Bend
Child's Pose
Belly Twist

N/A

Hold
for 40
second
s

N/A

13

10
None
10
10
10
10
10
None

30
seconds
between
sets for
all
exercises

20
seconds
between
exercises
for all

1/1
for
all

N/A

Final Assessment:
Date: 25/03/2015
Start time: 8:30am
End time: 9:30am
Location: Humber Gym (A224)
Objectives of the session/meeting:

Conduct the final fitness assessment for the client following the CSEP-PATH protocol
Measure clients resting heart rate (RHR), and make sure it is less than 99bpm in order to
proceed with the active portions of the assessment
Measure clients resting blood pressure (RBP), and make sure it is less than 144/94mmHg,
and more than 80/50mmHg in order to proceed with the active portions of the assessment
Calculate clients body mass index (BMI) by measuring their height and weight
Measure clients waist circumference
Assess clients aerobic fitness through conducting the modified Canadian aerobic fitness
test (mCAFT) and calculate their estimated VO2max
Assess clients musculoskeletal fitness through the following tests:
o Grip Strength
o Push-up
o Sit and Reach
o Vertical Jump
o Back Extension
o One Leg Stance
Relate each test to everyday activities to explain to the client the health/functional
relevance of each test

Session 8:
Date: 26/03/2015
Start time: 8:15am
End time: 9:45am
Location: Humber Gym
Objectives of the session/meeting:

To continue the previous training session plan with the client with minor variances to add
progression
14

Conduct an exercise prescription program that includes a warm-up, cardiovascular

exercise, resistance training exercises, and stretches
Incorporate yoga stretches into the program as part of the cool-down based on client
interest
Assess clients progress from previous week
Ask if client has been participating in physical activity outside of the training session
Assess clients form during resistance exercise (watch for correct alignment and
execution, and whether the client has improved and/or requires assistance)
As expressed by client interest, add more triceps and core resistance exercises
o Add bent over dumbbell kickbacks & V-Sit Knees Straight
As this is the clients last session, discuss time to meet to go over final assessment results
and to give the client a list of exercises that they can do on their own after the sessions
commence

Program type: Full-body program

Exercise/Mode
Warm-up

Walk on treadmill

Cardiovasc
ular
Exercise
Resistance
Training
Exercise

Elliptical machine
Goblet squat
Bridge-Arms
at sides
Push-Up
(mat)
Leg Press
Machine
Bent Over
Row/ Close
Grip
Dumbbells
Shoulder
Press
Standing
(Dumbbell)
Lat Pull
Down - Wide
Grip (Pulley)
Bird-dog
Bent over
dumbbell
kickback
V-Sit- Knees
Straight

Intensity/
Load/ Speed
Speed: 3.5
Resistance: 4
Resistance: 4

Time

Load:
10lbs
None
None
Load:
125lbs
Load: 10
lbs in each
hand
(20lbs)
Load:
10lbs in
each hand
(20 lbs)
Load:
50lbs
None
Load:
10lbs
None

15

Sets

10 mins

Repetiti
ons
N/A

N/A

Rest
Interval
N/A

Tem
po
N/A

15 mins

N/A

N/A

N/A

N/A

2min
2min
2min
2min
2min
2min
2min
Hold
for 30
secs
2min
Hold
for 30
sec

3 sets
for all
exercis
es
except
pushups
which
is 1

10
10
10
10
10
10
10
10
10
1

30
seconds
between
sets for
all
exercises

1/1
for
all

Cool Down

Hip Adductor
Stretch Sitting
Hamstring
Stretch Single Leg
Knees to
Chest
(Bilateral)
Shoulder
Posterior
Stretch
Triceps
Stretch
Overhead
Wide Leg
Forward Bend
Child's Pose
Belly Twist

Hold
for 40
second
s

N/A

N/A

20
seconds
between
exercises
for all

N/A

Results Interpretation:
Date: 01/04/2015
Start time: 6:05pm
End time: 6:30pm
Location: Clients office (K201)
Objectives of the session/meeting:

To make final contact with the client and thank them for the opportunity to work with
them and to be their fitness trainer
To go over clients goals, expectations, physical activity experience, and their readiness to
change information collected at initial consultation and compare to how the client feels
presently
Discuss CSEP-PATH fitness assessment results with client
Explain to the client how the results were calculated, and help them understand the health
benefits and risks of their current health status
Show the client their Health Benefit Ratings
Explain to the client that the changes to their physical activity made through the training
sessions have helped them to improve their health and well-being
Point out improvements made by the client from their initial fitness assessment to their
final fitness assessment
Present client with a list of exercises they can do on their own time now that training has
commenced to progress their fitness and health goals further
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