SPHE 420Phase I Stabilization ProgramDepartment of Sport and, Lecture notes of Accounting

Download SPHE 420Phase I Stabilization ProgramDepartment of Sport and and more Lecture notes Accounting in PDF only on Docsity! SPHE 420 Phase I Stabilization Program Department of Sport and Health Science, American Military University SPHE 420: Exercise Programming and Testing Phase I Stabilization Program This workout program was created to help a client who has gained some weight from being unable to use his gym due to the Covid-19 pandemic. Even though he isn’t a beginner in the gym, I would like to go back to the basics and help instill proper mechanics and a detailed program. When utilizing the Optimum Performance Training (OPT) model, we need to start in the stabilization endurance stage or phase 1. Since we have already talked about his goals, the flow of the program, and how we will handle regression, we will start to implement the plan and adjust accordingly if needed. To recap exactly who my client is, he is a 35-year-old male who wants to lose the weight he put on since the beginning of the pandemic that limited his access to his local gym. His current overall health is very good. There is a history of chronic right knee and right shoulder joint pain. He is on his feet majority of the work day as a military training instructor. He does workout six days a week due to his job description and plays golf on the weekends to help relieve stress and stay physical. He eats 5 meals a day that are low-carb meals that consist of lean meats, almond milk, fruits, vegetables, spirits, and lots of water. As I mentioned earlier, this plan is to help my client lose weight and the goal or target is within a 6-month span. Ideally, he would like to lose 20-25 pounds but I suggest we aim for 15-20 to leave some room for setbacks and days he cannot train. This phase one or stabilization endurance phase will be conducted for 3 weeks to help establish a solid base to gear up for the following phases of the OPT model. We know that in order to end with the best results, we have to properly prepare the client with a warm-up that involves some dynamic and static stretching, and dynamic movements and light cardio. This will bring plenty of benefits like decreasing the chance of future injury, preventing imbalances, improving postures, and enhancing joint range of motion (Clark, 2015). My client will be introduced to foam rolling to help with self-myofascial release (SMR) in certain areas of the body. It’s proven that foam rolling or performing SMR before stretching helps with loosing up the fascia that surrounds the muscles. With this, you reduce the potential of soreness/pain, correct some imbalances, improve tissue recovery, decrease effects of stress on the human movement system, improve range of motion (ROM) and neuromuscular efficiency (Penney, 2013). I will have him start with gastrocnemius and soleus roll. These two muscles are the major muscles in the lower leg. Both muscles are used in any type of running, jumping, or walking. They will be used to perform various exercises later in the workout. The same will be done with the adductors, tensor fascia latae, thoracic spine, piriformis, glutes, quadriceps, hamstrings, and hip flexors. Each exercise will be conducted in a manner to find that sore spot or trigger point and hold for 30 seconds to stimulate the muscles to stretch and realign. Following the SMR exercises, I chose 5 warm-up exercises to get the most out of stretches and a stationary bike ride to get the heart rate above or close to 70% of the maximum heart rate (MHR). The first stretch is the hamstring stretch. I chose this one because it’s very basic and stretches a large muscle needed to perform most of the exercises. To perform this stretch, you will lay down on your back and raise your leg to a 90 °. Grab behind your knee and slightly pull until you feel tension. Hold this position for 30 seconds and lower your leg back down to the ground. Repeat on the opposite leg for 30 seconds as well. Ensure that you keep your hips squarely on the ground and head as well. For the hip flexor stretch, my client will perform a standing staggered stance contracting his glutes. Shifting his weight forward at the hips until tension is felt. Raise the stretch side arm up and rotate towards the posterior leg. Hold for 30 seconds and switch sides. This will stretch both the flexors and loosen the lower back muscles as well. Moving to the calf stretch, this will be performed sitting with both legs straight with the knees and feet lined up. Using an elastic band, will create some tension by looping the band around the front portion of the foot and pulling back smoothly. This stretch will loosen any tightness in the calves and prepare them for use during the workouts. The common static standing quadriceps stretch will be perfect to warm up the quads. This stretch is very basic and the tension should be felt on the front side of the thigh increasing References 1. Penney, S. (2020, February 20). Stabilization Endurance: NASM's Optimum Performance Training [Web blog post]. Retrieved August 27, 2020, from https:/ /www.google.com/amp/s/blog.nasm.org/ nasm-optimum-performance-training? hs_amp=true 2. Deydre S. Teyhen, John D. Childs, Jessica L. Dugan, Alison C. Wright, Joshua A. Sorge, Jeremy L. Mello, Michael G. Marmolejo, Adam Y. Taylor, Samuel S. Wu, & Steven Z. George. (2013). Effect of Two Different Exercise Regimens on Trunk Muscle Morphometry and Endurance in Soldiers in Training. Physical Therapy, 93(9), 1211–1224. https://doi.org/10.2522/ptj.20120152 3. Jones, J. (2013, July 07). NASM Study Guide Chapter 14 - Integrated Program Design and the Optimum Performance Training (OPT) Model. Retrieved September 1, 2020, from http://www.thehealthygamer.com/2013/06/12/nasm-study-guide-chapter-14-integrated- program-design-and-the-optimum-performance-training-opt-model/ 4. Clark, M., Lucett, S. & Sutton, B. (6Ed.). (2018). NASM Essentials of Personal Fitness Training. Jones & Bartlett Learning 5. Elsesser, J. (2017, May 11). Program Design for Weight Loss. Retrieved September 1, 2020, from https://blog.nasm.org/certified-personal-trainer/program-design-weight-loss 6. Hartig, D.E. & Henderson, J.M. 1999. Increasing hamstring flexibility decreases lower extremity overuse injuries in military basic trainees. American Journal of Sports Medicine, 27(2), 173-176. 7. Small, K, McNaughton, L. & Matthews, M. 2008. A systemic review into efficacy of static stretching as part of a warm-up for the prevention of exercise-related injury. Research in Sports Medicine, 16(3):213-231. - 8. Penney, S. (2013, August 21). FOAM ROLLING: APPLYING THE TECHNIQUE OF SELF- MYOFASCIAL RELEASE [Web log post]. Retrieved September 1, 2020, from https://blog.nasm.org/foam-rolling- and-self-myofascial-release -