Lab 7 - Exercise Prescription for a Middle Aged Female

1. Lab 7 - Exercise Prescription for a Middle Aged Female Kelly Heikkila 0305975 Kristen Ibey 0299271 Berit Dool 0274996

2. Warm up • Jogging • Will take place around the track in the Hangar • ¾ lap normal jog/fast walk (depending on personal preference). • ¼ lap side step (right foot leading) • ¼ lap side step (left foot leading) • ¼ lap backward jogging (if possible for each individual) • ¼ lap galloping • ¼ normal jogging back to dance studio • * approximately 4-5 minutes • Warm up for cardio • 1st movement • - movement done while walking on the spot • starting with arms crossed on chest • Inhale and bring arms up towards ceiling • exhale and bring them down • completed 4 times

3. 2nd Movement - Walking wide. - movement done while walking on the spot - feet more then shoulder width apart while walking in place - followed by feet together - alternating steps of wide foot placement and close foot placement - exercise will be done for 30 seconds 3rd Movement - Knee lifts - single knee lift with the right leg with left arm touching the knee - alternate to left leg and right arm - followed by knee lifts with 2 lifts per leg - exercise will be done for 30 seconds

4. 4th Movement - Hamstring curls - single hamstring curl with knee flexing to at least 90 degrees - alternating leg and right legs - followed by hamstring curls with 2 lifts per leg - exercise will be done for 30 seconds 5Th Movement - Lunges - alternating leg lunges - Pulsate three times while in the lunge position - exercise will be done 3 times each leg **some movement will be repeated at various times throughout the workout

5. Main Activities - Cardiovascular Exercises • Toe Tap • - alternating left and right foot • - arms start flexed at 90 degrees • right foot plantar flexes forward, while arms extend toward • foot • - repeat with left foot • four times with each foot • Single Side Step • - alternating left and right sides • - right foot steps to the side left foot follows • - body faces forward the entire time • - as right foot steps forward, left arm flexes and is pulled back • - repeat with left foot and right arm • - 4 times with each leg and arm

6. Walk with a criss-cross • - alternating right and left feet • - left foot crosses over right foot • - right foot steps to the right side • - repeat with right foot crossing over left and left • foot stepping to the right side • 4 times walking forward, 4 times walking backward

7. Power Walk • - walking forward for 4 counts and backwards for 4 counts • brisk walking with arms swinging up towards the ceiling • Full Turn • turn body 360 degrees to the right and then switch and • go to the left • Have shoulders raised to 90 degrees while performing • the movement • - once for each side • **some movements will be repeated at various times • throughout the workout

8. Hop on Curb • - hop once to the right • - hop once to the left • - hope twice to the right • - repeat beginning with left side first • 4 times • Clock Taps • - alternating right and left feet • - right foot points forward, backward, then to the side • - repeat with left foot • - 3 times with each foot

9. Theraband Exercises Lat Pull Ups -8 to 12 reps -Hold each end of the theraband at the side of the body. With feet shoulder width apart step on the centre of the theraband to fixate it. Bring arms out laterally until extension at shoulder height. Bring back down to starting position. Skiing -10 to 15 reps -With a partner grasp opposite ends of the therabands. In a contralateral motion, as one partner pulls one theraband backwards to full extension the other person brings arm Forwards and vice versa for the other side. One complete cycle consists of both arms going through the motion.

10. Double Poling • -10 to 15 reps per arm • With a partner grasp opposite ends of the • therabands. In a unison motion, one partner pulls • the therabands back until full extension of the • arms and shoulders. Bring arms fwd and repeat. • Switch roles of partners. • Quad extensions • - 8 to 12 reps per leg • - Lie on the ground with one leg extended and the other leg flexed towards the body. Holding onto both ends of the theraband, wrap the centre of the theraband around the foot. Extend the knee and hip until extension (do not hyperextend) and bring leg back to starting position.

11. Lateral leg push • - 8 to 12 reps per leg • Stand on the centre of the theraband • While holding onto the ends. Laterally • extend one leg out to the side against • the resistance of the theraband and • bring back to starting position. • Arm Pull Ups • -8 to 12 • -Hold each end of the theraband with slight tension and hold down theraband with feet shoulder-width apart. Begin with arms relaxed at the side of the body and bring arms forward to a 90° angle. Bring arms back down and repeat.

12. Stability Ball Exercises • Arm Circles • -8 to 10 circles • Stand straight, holding ball. With arms extended • complete circles with the ball in the fronted plane. • Sit-Ups • - 10 to 12 • Lie face up with the ball placed under the back • and arms behind the head. Hips extended and • legs flexed at 90° angle with the ground to • stabilize the body. Bring trunk up and then • lower. Repeat.

13. Side Sit-Ups • - 10 to 12 per side • Same as regular sit-ups except rotate the trunk • in a contralateral motion. Alternate sides or do • one complete set on one side and do another set • on the other side. • Superman • - 8 to 12 per arm-leg combo • Lie face down on the ball with the ball • positioned under the abdominals. Extend • legs back. Raise one arm forward while • raising the opposite leg. Repeat on both • sides.

14. Leg raises • - 8 to 12 per leg • Sit on ball with feet positioned • comfortably in front making a 90° • angle with the ground. Raise the • shank to a straightened position. • Lower the leg and repeat on • opposite leg. • Squats • - 8 to 12 • Stand straight with a ball • positioned between the middle back • and the wall. Bend hips and legs to • 90° and return to original position.

15. Cool Down Yoga Sun Salutation (12 steps) - The sun Salutation consists of twelve postures giving various vertebral movements to the spinal column. It brings great flexibility and strength to the spine and the limbs. IT also helps to regulate the breath and focus the mind. Step 1 - Exhale and bring the hands together in the 'prayer' position Step 2 - Inhale as you stretch your arms up beside your head, lengthening and arching your spine Step 3 - Exhale and bend forward, hinging from the hips, with your arms stretched out in front. Place your hands flat on the mat beside each foot, bending your knees if you have to. Try to bring your forehead to your knees Step 4 - Inhale as you lunge back with the left foot as far as possible. Place your left knee on the mat, drawing the chest and the head upwards. Step 5 - Hold your breath and bring both feet (with the toes tucked under) back into 'pole' position so that the body is in a straight line from head to heels, with your hands under your shoulders Step 6- Maintaining the position of your hands and keeping your hips up, exhale as you bring your knees, chest and chin down to the mat

16. Step 7 - Inhale as you slide your body forward, bringing your hips and pelvis to the mat. Arch upwards while drawing your shoulders down and back and keeping your elbows bent Step 8 - Exhale as you raise your hips, lengthening your arms, shoulders and legs, while drawing your heels to the mat. Lower your head between your arms Step 9 - Inhale as you bring your left foot forward between your hands, placing your right knee on the mat, while drawing your chest and head upwards Step 10 - Exhale and bring your left foot forward beside the right foot and fold forward, hinging from the hips. Lengthen the back of your legs and place your hands beside your feet. Try to bring your forehead to your shins Step 11 - Inhale as you stretch your arms outwards and upwards until they are beside your head as you length and arch your spine Step 12 - Exhale as you bring your arms down to your sides and stand once again in mountain pose

17. Exercise Programming for Peripheral Vascular Disease

18. Exercise Programming for Myocardial Infraction

19. Challenge Exercise • Double Frisbee • 2 frisbee’s are used for the game • Participants will be divided into two teams • There is no physical contact in the game • Each team is designated one frisbee (ex. red and blue) and they can only score points with that frisbee • To score, the team’s designated frisbee needs to hit the cone at the opposite end of the field which they started • Neither team can step into the designated area where each cone is stationed • If a team drops a frisbee, the frisbee changes hands regardless of which teams disc it is • If one team has possession of the other teams frisbee they can play keep away, throw it down field or use any method to keep the frisbee away from the opposing team. • The frisbee can be intercepted or knocked down by the opposing team • At the end of the game the team with the most points is the winner. • Game should focus on defense as well as offense